5/2/23 - Tuesday

Complete the following:

0:00-12:00

50/40 Calorie Row/Bike/Ski/Run

4 Rounds of:

10 Front Squats

10 Burpees Over Bar

12:00-24:00

50/40 Calorie Row/Bike/Ski/Run

4 Rounds of:

8 Front Squats

8 Burpees Over Bar

24:00-36:00

50/40 Calorie Row/Bike/Ski/Run

4 Rounds of:

6 Front Squats

6 Burpees Over Bar

T1- Scale as needed (40/30 Calorie)

T2- 95/65, 115/75, 135/95

T3- 115/75, 135/95, 155/105

T4- 125/85, 155/105, 185/125

*Each for time or rounds/reps completed. Rest if you complete work in under 12:00.

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