11/16/21 - Tuesday

A1) Tempo Back Squat (52X1) 5x5

*Start at 60% of 1RM and work up

A2) Seated Sumo Good Mornings 5x10

B) 3 Rounds For Time:

200m Run

15 Toes to Bar

10 (DB Snatch + DB OH Lunge) (alternating)

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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