11/24/21 - Wednesday

A1) Push Press 5x3

*Start at 70% of 1RM and work up

A2) T-Bar Landmine Rows or Cable Rows 5x10 or DB Bent Over Rows 5x 7-10 each side

*Go as heavy as possible

B) For Time:

800m Run

60 Shoulder to OH

40 Pullups

20 Burpees Over Bar

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