5/4/21 - Tuesday

A1) Back Squat 5-5-4-4-3-3

*Start at 70ish% of 1RM BS and work up

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) 3 Rounds For Time:

400m Run

12 Pullups or Bent Over Rows 115/75 (Outdoors)

21 KB Swings

T1- You pick the weight

T2 and T3- 53/35

Competitor 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