7/26/24 - Friday

A1) Deadlifts 5x5

*Start around 60% of 1RM DL and work up

A2) HSPU or Ring Dips or Pushups 5x 7-10

B) AMRAP 10

3, 6, 9, 12, 15...Climb the ladder

Calorie Row/Bike/Ski/Run

Bear Complex

*Bear Complex performed as (Power Clean + Front Squat + Shoulder to OH + Backsquat + Shoulder to OH) or (Cluster + Back Rack Thruster) or anything in between

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