7/31/26 - Friday

A1) Front Squat 5x4

*70%, 80%, 85%x3

A2) Bird Dog Rows 5x10

B) For Time:

100 Double Unders or 200 Single Unders

75/60 Calorie Row/Bike/Ski

50 Deadlifts

T1- Scale as needed

T2- 135/95

T3- 165/115

T4- 185/125

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20