12/10/24 - Tuesday

A1) 5x (1 Tempo Backsquat + 1 Pause 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 8

2, 4, 6, 8, 10...Climb the ladder

Thrusters

Burpees Over Bar

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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