2/21/23 - Tuesday

A1) Tempo Front Squat (52X1) 5x3

*Start around 70% of 1RM FS and work up

A2) Landmine or DB/KB Rows (any variation) 5x10

B) 4 Rounds For Time:

6 Hang Power Clean

8 Thruster

10 Front Rack Lunge

200m Run

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