10/5/22 - Wednesday

A1) Push Jerk 5x3

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

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) 3 Rounds For Time:

24/20 Calorie Row/Bike/Ski

20 DB Snatch + DB OH Lunge (alternating)

16 Toes to Bar

T1- You pick the weight

T2 and T3- 45/30

T4- 50/35

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