10/23/24 - Wednesday

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

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

A2) Bird Dog Rows 5x10 each side

B) For Time:

20 HSPU or Pushups

35 KB Swings

50 Pullups

35 KB Swings

20 HSPU or Pushups

T1- Scale as needed

T2- 53/35

T3- 53/35 and HSPU

T4- 70/53 and Strict Ring Dips/Chest 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