12/1/23 - Friday

A1) Deadlift 5x3

*Start around 60-70% of 1RM Deadlift and work up

A2) HSPU or Progressions 5x 5-7

B) EMOM 16

1- Max reps Box Jump/Step Overs

2- Max reps KB Swings

3- Max reps Toes to Bar

4- Rest

T1- Scale as needed

T2 and T3- 24/20 Box and 53/35 KB

T4- 30/24 Box and 70/53 KB

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