October 11th, 2022

A) OMEM x 10

1 – 25ft OH DB Lunge (2x22.5/15)

2 – 5 Strict Pull ups

Stimulus: Aim for unbroken reps

Scaling: Front rack lunges/banded pullups

B) For Time:

21-15-9

Cal Row

Bar Hop Burpee

OH Squat (40/30)

Time Cap: 15 mins

Stimulus: Aim for sets of 5+ on OH Squat

Scaling:Reduce load/modify to Front squat