11/26/24 - Tuesday

A1) 5x (1 Tempo Backsquat + 3 Backsquats)

*Start at 70% of 1RM and work up

**5 seconds down, 2 second pause

A2) Glute Ham Raises 5x 8-10

B) AMRAP 10

4, 8, 12, 16, 20...Climb the ladder

KB Swing

KB Front Rack Lunges

Wallballs

T1- Scale as needed

T2 and T3- 53/35 KB and 20/14 WB

T4- 70/53 KB 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