10/29/24 - Tuesday

A1) Back Squat 5x3

*Start at 70% and work up

A2) GHD Situps 5x 8-10

B) For Time:

400m Run

20 Toes to Bar

20 Thrusters

200m Run

20 Thrusters

20 Toes to Bar

400m Run

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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