10/2/24 - Wednesday

A1) Push Jerks 5x3

*Start at 70% and work up

A2) Bird Dog Rows 5x10 each side

B) For Time:

75 Double Unders or 150 Single Unders

25 Shoulder to OH

50 Pullups

25 Shoulder to OH

75 Double Unders or 150 Single Unders

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95 and Chestt to Bar Pullups

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