10/22/24 - Tuesday

A1) Pause Front Squat 5x3

*Start at 70% of 1RM and work up

**2 second pause

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) 3 Rounds For Time:

30/24 Calorie Row/Bike/Ski/Run

24 DB OH Lunges (12R/12L)

18 DB Snatches

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/53

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