9/2/26 - Wednesday

A1) 5x (3 Shoulder Press + 3 Push Press)

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

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

A3) Landmine Oblique Rotations 5x10

B) For Time:

21-15-9

Calorie Row/Bike/Ski

Shoulder to OH

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