3/10/23 - Friday

A1) Deadlift 5x5

*Stay in the 70-80% range

A2) HSPU or progressions 5x 5-7

B) 3 Rounds For Time:

21 Calorie Row/Bike/Ski/Run

15 Toes to Bar

9 "Bear" Complexes

*Use different erg each round if possible

** Bear Complex is as follows...

Power Clean

Front Squat

Shoulder to OH

Back Squat

Shoulder to OH

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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