12/1/22 - Friday

A1) Pause OH Squat 5x3

*2 second pause at the bottom

**Start at 70% of 1RM OHS and work up

A2) Atlas Stone or Sandbag to Shoulder 5x3

B) For Time:

50 KB Swings

40 Calorie Row/Bike/Ski

30 HSPU or Pushups

40 Calorie Row/Bike/Ski

50 KB Swings

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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