7/11/23 - Tuesday

A1) Pause Front Squat 5x5

*2 second pause at the bottom

**Start around 60-70% and work up

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

B) EMOM x16

1- 30-50 Double Unders or 45-75 Single Unders

2- 10-12 Single DB Box Step Overs 24"/20"

3- Max Reps HSPUs or Pushups

4- Rest

*Scored by HSPU/PU

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50

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