8/23/22 - Tuesday

A1) Back Squat 5x5

*Start around 70% of 1RM BS and work up

A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort

B) Partner Workout

As a team of 2...

AMRAP 12

21 Calorie Row/Bike/Ski

15 Thrusters

9 Burpees Over Bar

*One athlete working at a time. Switch as needed.

T1- You pick the weight. Can sub DBs if needed.

T2- 75/55

T3- 95/65

T4- 115/75

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