10/19/21 - Tuesday

A1) Pause Back Squat 5x3

*Start at 70% of 1RM and work up

**3 second pause

A2) Seated Sumo Good Mornings 5x10

B) 3 Rounds For Time:

400m Run

30 KB Swings

45 Double Unders or 60 Single Unders

T1- You pick the weight

T2 and T3- 53/35 KB

Competitor- 70/53 KB

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