12/20/22 - Tuesday

A1) Pause Front Squat 5x3

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

**2 second pause in the bottom

A2) KB Front Rack + OH Lunges 5x100ft

B) 3 Rounds For Time:

80 Double Unders or 120 Single Unders

40 KB Swing 53/35

20 Shoulder to OH

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