11/8/24 - Friday

A1) OH Squat 5x3

*Start at 70% and work up

A2) GHD Hip Extensions 5x10

B) EMOM 12

1- 30-45 Double Unders or 50-75 Single Unders

2- 10-15 Box Jumps

3- Max Reps Wallballs

4- Rest

*Scored by wallballs

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