11/20/24 - Wednesday

A1) Pause Bench Press 5x5

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

**2 second pause on chest

A2) T-Bar Landmine Rows 5x10

B) 4 Rounds For Time:

200m Run

12 Shoulder to OH

12 Toes to 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