7/9/24 - Tuesday

A1) Front Squat 8-8-6-6-4-4

*Start at 60% of 1RM and work up

A2) Glute Ham Raise 5x 6-8 (scale to banded or partner assisted nordic curls if needed)

B) 4 Rounds For Time:

200m Run

24 KB Swings

16 KB Front Rack Lunges (8 left arm/8 right arm, alternating legs)

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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