10/19/22 - Wednesday

A1) Bench Press 5x5

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

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) For Time:

50 Calorie Row/Bike/Ski

40 Shoulder to OH

30 Toes to Bar

20 Power Cleans

10 Barbell OH Lunges

T1- You pick the weight. Can sub DB and/or FR Lunges if 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