9/27/24 - Friday

A1) OH Squat 5x3

*Start at 70% and work up

A2) Glute Ham Raises 5x 6-8

B) AMRAP 10

10 Shoulder to OH

10 Front Rack Lunges

10 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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

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9/28/24 - Saturday

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9/25/24 - Wednesday