5/28/24 - Tuesday

A1) Front Squat 3RM

*Work up to a heavy 3, then do 2x3 at 80% (if time allows)

A2) Glute Ham Raise 5x 6-8 (scale to banded or partner assisted nordic curls if needed)

B) 3 Rounds For Time:

21 Calorie Row/Bike/Ski/Run

18 KB Swings

15 Goblet Squats

12 Single Arm KB Push Press (6R/6L)

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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