8/8/23 - Tuesday

A1) Tempo Front Squat (52X1) 5x3

*Start around 60-70% and work up

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

B) 4 Rounds For Time:

200m Run

15 Wallballs

10 Lunges w/ Wallball OH

T1- Scale as needed

T2 and T3- 20/14

T4- 30/20

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