1/3/25 - Friday

A1) OH Squat 5x5

*Stay in the 70-85% range

A2) IYTs 5x10

*Use small plates or light dbs. Perform in a standing hinged position.

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Shoulder to OH

Toes to Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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