12/8/23 - Friday
A1) OH Squat 5x3
*Start at 70% of 1RM OH Squat and work up
A2) Ring Dips, Deficit Pushups or Pushups 5x10
B) For Time:
40 KB Swings
20 Front Squat
40 Toes to Bar
20 Front Squat
40 KB Swings
T1- Scale as needed
T2- 53/35 KB and 95/65 BB
T3- 53/35 KB and 115/75 BB
T4- 70/53 KB and 135/95 BB
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