6/9/23 - Friday

A1) OH Squat 5-4-4-3-3-3-2-2-2-2

*Start at 60% of 1RM OH Squat and work up

A2) Strict/Weighted Pullups or progressions 5x5

B) For Time:

3 Rounds of:

24 Front Rack Lunges

16 Shoulder to OH

8 Burpees Over Bar

Then…

400m Run

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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