10/6/23 - Friday

A1) OH Squat 9-7-5-5-5

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

A2) Ring Dips, Deficit Pushups or Pushups 5x10

B) AMRAP 12

5 Burpees Over Bar

10 Deadlifts

15 Wallballs 20/14

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 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