9/30/25 - Tuesday

A1) Backsquat 5x3

*Start at 65% and work up as high as 85%

A2) Glute Ham Raises 5x 8-10

B) 3 Rounds For Time:

400m Run

21 KB Swings

12 KB OH Lunges

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