6/27/23 - Tuesday

A1) Tempo Front Squat (52X1) 5x5

*Start around 60-70% and work up

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

B) 3 Rounds For Time:

400m Run

24 KB Swings

12 KB OH Lunges

T1- Scale as needed

T2 and T3- 53/35

T4- 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