10/14/26 - Wednesday

A1) Tempo Shoulder Press (41X1) 5x3

*Start at 60% of 1RM Shoulder Press and work up

**4 second descent, 1 second pause at bottom, 1 second pause at top

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10

B) For Time:

40/30 Calorie Row/Bike/Ski

30 KB Swings

40 Shoulder to OH

30 KB Swings

40/30 Calorie Row/Bike/Ski

T1- Scale as needed

T2- 75/55 BB and 53/35 KB

T3- 95/65 BB and 53/35 KB

T4- 115/75 BB and 70/53 KB

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20