12/19/23 - Tuesday

A1) Pause Front Squat 5x3

*3 second pause at bottom

*Start around 70% and work up

A2) HS Walk 5x 25ft or Wall Walks 5x 2-3 or Shoulder Taps 5x20

B) AMRAP 12

15/12 Calorie Row/Bike/Ski

15 Thrusters

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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