3/7/23 - Tuesday
A1) Pause Front Squat 5x3
*Start around 70% of 1RM FS and work up
**2 second pause at the bottom
A2) Landmine or DB/KB Rows (any variation) 5x10
B) For Time:
25 OH Squats
35 Calorie Row/Bike/Ski
45 Pushups
35 Calorie Row/Bike/Ski
25 OH Squats
T1- Scale as needed
T2- 75/55
T3- 95/65 and HSPU
T4- 115/75 and Ring Dips
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