6/20/23 - Tuesday

A1) Tempo Backsquat (42X1) 5x5

*Start around 60-70% and work up

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

B) For Time:

21-15-9

Front Squat

Pullups

Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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