4/19/22 - Tuesday

A1) Pause Backsquat 5x5

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

**2 second pause in the bottom

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

B) 3 Rounds For Time:

400m Run

21 KB Swings

15 Pullups

9 Burpees

T1- You pick the weight

T2 and T3- 53/35

T4- 70/53 and Chest to Bar Pullups or 5 Bar Muscle Ups

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