8/22/23 - Tuesday

A1) Pause Front Squat 5x3

*Start around 60-70% and work up

**3 second pause

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

B) 4 Rounds For Time:

200m Run

18 KB Swings

12 Toes to Bar

6 Burpees

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