12/6/22 - Tuesday

A1) Tempo Front Squat (52X1) 5x3

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

A2) Mixed Carry Walking Lunges 5x100ft

*Front Rack + Farmers

B) 2 Rounds For Time:

30 Toes to Bar

30 KB Swings

30 Calorie Row/Bike/Ski

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