12/7/21 - Tuesday

A1) Tempo Back Squat (52X1) 5x3

*Start at 60% of 1RM and work up

A2) Seated Sumo Good Mornings 5x10

B) AMRAP 9

7 Pullups

5 Hang Squat Cleans

3 Burpees Over Bar

T1- You pick the weight

T2- 95/65

T3- 135/95 and Chest to Bar Pullups

Competitor- 155/105 and Bar Muscle Ups

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