8/10/21 - Tuesday

A1) Back Squat 7-6-5-7-6-5

*Start at 60% of 1RM BS and work up for the first wave. On the second set of 6, start 5-15lb heavier than your first 7 and work up.

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

B) AMRAP 12

4, 8, 12, 16, 20...Climb the ladder

Calorie Row/Bike/Ski

Wallballs or Ballslams (outdoor)

T1- You pick the weight

T2 and T3- 20/14 WB or 30/20 SB

Competitor- 30/20 or 40/30 SB

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