A1) Bench Press 5x3
*Start at 60% of 1RM Bench Press and work up
A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10
A3) Landmine Oblique Rotations 5x10
B) For Time:
50 Calorie Row/Bike/Ski
50 Shoulder to OH
50 Toes to Bar
T1- Scale as needed
T2- 95/65
T3- 115/75
T4- 135/95
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