4/12/22 - Tuesday

A1) Pause Front Squat 5x5

*Start around 50-60% of 1RM FS and work up

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

B) 4 Rounds For Time:

15/12 Calorie Row/Bike/Ski

15 Backsquats

15 Pullups

T1- You pick the weight

T2- 95/65

T3- 115/75

T4- 135/95

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