11/13/24 - Wednesday

A1) Split Jerk 10x1

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

A2) Bird Dog Rows 5x10

B) 4 Rounds For Time:

50 Double Unders or 75 Single Unders

15 Shoulder to OH

10 Burpees Over Bar

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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