3/17/26 - Tuesday

A1) Front Squat 10x1

*Start at 70% and work up

A2) Bird Dog Rows 5x10

B) 3 Rounds For Time:

400m Run

21 Wallballs

12 Deadlifts

T1- Scale as needed

T2- 135/95

T3- 165/105

T4- 185/125

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