5/13/25 - Tuesday

A1) Tempo Backsquat (52X1) 5x3

*Start at 60% and work up as high as 80%

A2) Glute Ham Raises 5x 8-10

B) For Time:

50 Wallballs

400m Run

30 Ring Rows, Pullups or Chest to Bar Pullups

20 Thrusters

10 Burpees Over Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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