11/11/22 - Friday

A1) OH Squat 5x3

*All sets in the 75-85% range of your 1RM

*Go for max reps on on 5th set

A2) Box or Depth Jumps 5x3

B) For Time:

50 Calorie Row/Bike/Ski

50 Wallballs

50 Deadlifts

T1- Scale as needed

T2- 20/14 WB and 135/95 DL

T3- 20/14 WB and 185/125 DL

T4- 30/20 WB and 225/155 DL

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