8/4/23 - Friday

A1) OH Squat 5-5-4-4-3-3

*Start at 70% of 1RM OH Squat and work up

A2) Strict/Weighted Pullups or progressions 5x5

B) For Time:

15-12-9

Calorie Row/Bike/Ski/Run

Deadlifts

HSPU, Ring Dips or Pushups

T1- Scale as needed

T2- 155/105

T3- 185/125 and Ring Dips

T4- 225/155 and HSPU

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows