10/20/23 - Friday

A1) OH Squat 7-5-3-3-3

*Start at 70% of 1RM OH Squat and work up

A2) Ring Dips, Deficit Pushups or Pushups 5x10

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

15/12 Calorie Row/Bike/Ski/Run

10 Deadlifts

Max Burpees Over Bar

*Scored by burpees

T1- Scale as needed

T2- 155/105

T3- 225/155

T4- 255/175

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