10/13/23 - Friday

A1) Deadlift 7-5-3-3-3

*Start at 70% of 1RM Deadlift and work up

A2) HSPU or Progressions 5x 5-7

B) 4x (2:00 on/1:00 off)

15/12 Calorie Row/Bike/Ski/Run

7 Hang Power Snatches

Max Rep OH Squats

*Scored by OH Squats

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows