6/11/24 - Tuesday

A1) Front Squat 10-10-8-8-6-6

*Start at 50-60% of 1RM and work up

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

15 Hang Power Cleans

9 Thrusters

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