1/3/23 - Tuesday

A1) Tempo Back Squat (52X1) 5x5

*Start around 60% of 1RM BS and work up

A2) Double KB/DB OH Weighted Walking Lunges 5x100ft

B) 3 Rounds For Time:

21 Calorie Row/Bike/Ski

15 Hang Power Snatches

9 Burpees Over Bar

*Use different machine each round if possible

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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