6/16/23 - Friday

A1) Deadlift 5-4-4-3-3-3-2-2-2-2

*Start at 50% of 1RM DL and work up

A2) HSPU or progressions 5x 5-7

B) Complete the following:

3:00 Max Calorie Row/Bike/Ski/Run

Rest 2:00

2:00 Max Calorie Row/Bike/Ski/Run

Rest 1:00

1:00 Max Calorie Row/Bike/Ski/Run

*Stay on same machine. Scored by total calories.

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows