9/17/24 - Tuesday

A1) Back Squat 5x5

*Stay in the 60-80% range

A2) GHD Situps 5x 8-10

B) AMRAP 9

32 Calorie Row/Bike/Ski/Run

24 DB Snatches

16 Wallballs

T1- Scale as needed

T2- 45/30 DB and 20/14 WB

T3- 50/35 DB and 20/14 WB

T4- 70/50 DB and 20/14 WB

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