8/15/23 - Tuesday

A1) Tempo Back Squat (52X1) 5x3

*Start around 60-70% and work up

A2) Landmine or DB/KB Rows (any variation) 5x10

B) AMRAP 9

30 KB Swings

20 KB OH Lunges

10 HSPU, Ring Dips or Pushups

T1- Scale as needed

T2- 53/35

T3- 53/35 and Ring Dips

T4- 70/53 and HSPU

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