1/23/24 - Tuesday

A1) Front Squat 5x5

*Start around 70% and work up

A2) Glute Ham Raise 5x 6-8 (scale to banded or partner assisted nordic curls if needed)

B) EMOM 12

1- 15-20/12-15 Calorie Row/Bike/Ski/Run

2- 20-25 KB Swings

3- Max HSPU or Pushups

4- Rest

*Scored by HSPU/Pushups

T1- Scale as needed

T2 and T3- 53/35

T4- 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