7/27/21 - Tuesday

A1) Back Squat 6-5-4-6-5-4

*Start at 60-70% of 1RM BS and work up for the first wave. On the second set of 6, start 5-15lb heavier than your first 6 and work up.

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) AMRAP 10

18 Calorie Row/Bike/Ski

15 Hang Power Cleans

12 Pullups

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95 and Chest to Bar Pullups

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