11/3/23 - Fridy

A1) OH Squat 10-8-6-4-2

*Start at 60-70% of 1RM OH Squat and work up

A2) Ring Dips, Deficit Pushups or Pushups 5x10

B) 3 Rounds For Time:

12 Toes to Bar

18 Deadlifts

24/18 Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows