5/9/23 - Tuesday

A1) Pause Back Squat 5x5

*Stay in the 70-80% range

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

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Front Squat

Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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