11/19/21 - Friday

A1) 5x (3 Deadlift + 3 RDLs)

*Start in the 60-70% range and work up

A2) Seated DB Strict Press 5x7

*sit on floor with legs extended out in front

B) For Time:

600m Run

40 KB Swings

20 Pullups or Ring Rows

400m Run

30 KB Swings

15 Pullups or Ring Rows

200m Run

20 KB Swings

10 Pullups or Ring Rows

T1- You pick the weight

T2- 53/35

T3- 70/53

Competitor- 70/53 and Chest to Bar Pullups

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows