12/9/25 - Tuesday

A1) Backsquat 6-4-4-2-2-2

*Start at 65% and work up

A2) Glute Ham Raises 5x 8-10

B) For Time:

800m Run

60 Wallballs

40 Deadlifts

20 Burpees Over Bar

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155

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