12/13/22 - Tuesday

A1) Pause Back Squat 5x3

*Start around 70% of 1RM BS and work up

**2 second pause in the bottom

A2) Double KB.Front Rack Lunges 5x100ft

B) For Time:

400m Run

30 Wallballs 20/14

20 Deadlifts

30 Wallballs

400m Run

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155

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