11/17/21 - Wednesday

A1) Shoulder Press 5x3

*Start at 70% of 1RM and work up

A2) Strict/Weighted Pullups or Pullup progressions 5x5

B) For Time:

21-15-9

Calorie Row/Bike/Ski

Burpees Over Bar

Thrusters

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 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