12/3/21 - Friday

A1) OH Squat 10-8-6-4-2

*Start at 60% of 1RM and work up

A2) Single Leg DB RDLs 5x7 each leg

B) 3 Rounds For Time:

75 Double Unders or 150 Single Unders

15 HSPU (R1), Ring Dips (R2), Push Ups (R3)

15 Toes to Bar

30 KB Swings

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

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