10/4/23 - Wednesday

A1) 7x (2 Push Jerks + 1 Split Jerk)

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

A2) Landmine or DB/KB Rows (any variation) 5x10

B) 4 Rounds For Time:

200 Run

12 Front Rack Lunges

12 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and 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