7/21/23 - Friday

A1) OH Squat 5x5

*Start at 70% of 1RM OH Squat and work up

A2) Strict/Weighted Pullups or progressions 5x5

B) AMRAP 12

15/12 Calorie Row/Bike/Ski/Run

15 Shoulder to OH

30 KB Swings

T1- Scale as needed

T2- 75/55 BB and 53/35 KB

T3- 95/65 BB and 53/35 KB

T4- 115/75 BB and 70/53 KB

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