11/22/22 - Tuesday
A1) Front Squat 5x5
*Go for max reps on on 5th set
**Start around 70% of 1RM FS and work up
A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort or HS Walk Practice
B) For Time:
400m Run
30 Wallballs
20 Hang Power Cleans
30 Wallballs
400m Run
T1- Scale as needed
T2- 95/65 BB and 20/14 WB
T3- 135/95 BB and 20/14 WB
T4- 155/105 BB and 30/20 WB
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