9/23/25 - Tuesday

A1) Tempo Front Squat (52X1) 5x3

*Start at 60% and work up as high as 80%

A2) T-Bar Landmine Rows 5x10

B) EMOM 12

1- Max Calorie Row/Bike/Jump/Ski

2- Max Box Jump/Step Overs

3- Max KB Swings

4- Rest

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