10/21/20 - Wednesday

Indoor Class:

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

*Start at 70% of 1RM Shoulder Press and work up

B) 3 Rounds For Time:

500m Row or Ski

21 KB Swings

12 Chest to Bar Pullups, Pullups or Ring Rows

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Outdoor Class:

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

*Start at 70% of 1RM Shoulder Press and work up

B) 3 Rounds For Time:

21/18 Calorie Assault Bike

21 KB Swings

12 Barbell Bent Over Rows

T1- You pick the weight

T2 and T3- 53/35 KB and 95/65 BB

Competitor- 70/53 KB and 135/95 BB

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