11/12/21 - Friday

A1) Pause OH Squat 5x5

*Start at 70% of 1RM and work up

A2) Single Leg DB RDLs 5x7 each leg

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

HSPU or Ring Dips or Pushups

Deadlifts

Wallballs 20/14

T1- You pick the weight

T2- 135/95

T3- 185/125

Competitor- 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