11/12/24 - Tuesday

A1) Back Squat 6x4

*Start at 70% and work up

A2) GHD Situps 5x 8-10

B) AMRAP 9

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

Calorie Row/Bike/Ski/Run

Hang Squat Cleans

Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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