7/7/23 - Friday

A1) OH Squat 5x3

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

A2) Strict/Weighted Pullups or progressions 5x5

B) 4 Rounds For Time:

10 Burpees Over Bar

10 OH Squats

10 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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