5/23/23 - Tuesday

A1) Back Squat 5RM

*Start around 50-60% and work up to a heavy 5

A2) Landmine or DB/KB Rows (any variation) 5x10

B) AMRAP 8

4, 8, 12, 16, 20...Climb the ladder

Shoulder to OH

Burpees Over Bar

Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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