10/15/21 - Friday

A1) 1 and 1/4 Front Squats 5x3

*Start at 50% of 1RM and work up

A2) Single Leg DB RDLs 5x7 each leg

B) For Time:

21-15-9

Calorie Row/Bike/Ski

Deadlift

Toes To Bar

T1- You pick the weight

T2- 155/105

T3- 185/125

Competitor- 225/155

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