12/14/21 - Tuesday

A1) Pause Back Squat 5x3

*Start at 60% of 1RM and work up

**3 second pause

A2) Seated Sumo Good Mornings 5x10

B) 4 Rounds For Time:

50 Double Unders or 75 Single Unders

12 KB OH Lunges

24 Single Arm KB Swings (Alternating)

T1- You pick the weights

T2 and T3- 53/35

Competitor- 70/53

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