12/22/23 - Friday

A1) OH Squat 5x5

*Start at 70% of 1RM OH Squat and work up

A2) Ring Dips, Deficit Pushups or Pushups 5x10

B) EMOM 12

1- 30-40 Double Unders or 45-60 Single Unders

2- 20-30 KB Swings

3- Max Wallballs

4- Rest

*Scored by wallballs

T1- Scale as needed

T2 and T3- 53/35 KB and 20/14 WB

T4- 70/53 KB and 30/20 WB

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