11/23/21 - Tuesday

A1) Pause Back Squat 5x5

*Start at 60% of 1RM and work up

**3 second pause

A2) Seated Sumo Good Mornings 5x10

B) 4 Rounds For Time:

15/12 Calorie Row/Bike/Ski

12 Power Cleans

9 HSPU, Ring Dips or Pushups

T1- You pick the weight

T2- 115/75

T3- 135/95

Competitor- 165/115

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