3/22/22 - Tuesday

A1) Tempo Front Squat (52X1) 5x3

*Start around 60-70% of 1RM FS and work up

A2) DB/KB Single Leg RDLs 5x 5-7 each leg or GHD Hip Extensions 5x10

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

Clean and Jerk

Burpees Over Bar

Pullups

T1- You pick the weight

T2- 95/65

T3- 115/75

T4- 135/95 and Chest to Bar Pullups

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