11/29/23 - Wednesday

A1) 5x (3 Strict Press + 3 Push Press)

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

A2) Landmine or DB/KB Rows (any variation) 5x10

B) E3MOM x5

200m Run

10 Shoulder to OH

5 Burpees Over Bar

*Add 2 burpees each round. Max burpees in last round.

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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