10/30/24 - Wednesday

A1) 5x (3 Push Press + 2 Push Jerks)

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

A2) T-Bar Landmine Rows 5x10

B) AMRAP 9

30 Double Unders or 50 Single Unders

20 KB Swings

10 HSPU or Ring Dips or Pushups

T1- Scale as needed

T2- 53/35 and Pushups or HSPU

T3- 53/35 and HSPU or Ring Dips

T4- 70/53 and Strict HSPU or Strict Ring Dips

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