11/22/23 - Wednesday

A1) Bench Press 5-4-3-2-1-1-1

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

A2) Prowler Push 4x 50m

B) 3 Rounds For Time:

400m Run

21 KB Swings

12 Toes to Bar

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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