11/26/25 - Wednesday

A1) 5x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) AMRAP 10

30/24 Calorie Row/Bike/Ski/Run

20 DB Snatches (alternating)

10 DB OH Lunges (5R/5L)

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50

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