Tessa Borodulin
T2B

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf roller
16 Banded W's
16 Arm Haulers
-Rest as Needed b/t Sets-

Handstand / Handstand walk / HSPU practice

A,
Front Squat 1x3

Use the heaviest weight you can for the set.

15 mins to build to a heavy set of 3.

B,
CrossFit Games Open 23.1

C,
For quality:
Monostructural Cardio, 20 mins
Bike, Row, or Jog

20 min sustained effort at RPE 5-6/10.

Feel free to rotate through movements if you like.

20 Min AMRAP

5 DBL DB Devil Press
10 Box Jump Over Overs
15 Wall Balls
20/15 Cal Row

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@22.5/15 kg
@70/60cm
@9/6 kg

Back squat 1 RM

RestDay!

3 Rounds:
60 sec. Row/Bike/Ski/Run
5+5 Single arm KBS
5+5 Single arm KB press
10m Lizard walk

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3 Sets:
15-30sec. hold goblet squat
bottom position

3 rounds:
10+10 bulgarian split squat
20 glute bridge
10+10 DB row

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat