8/16/22 - Tuesday

A1) Pause Front Squat 5x5

*Start around 60-70% of 1RM FS and work up

**2 second pause

A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort or Negative HSPU 5x 1-2

B) 3 Rounds For Time:

10 Front Rack Lunges

20 Hand Release Pushups

30 KB Swings

400m Run

T1- You pick the weight.

T2- 95/65 BB and 53/35 KB

T3- 115/75 BB and 53/35 KB

T4- 135/95 BB and 70/53 KB

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