1/14/22 - Friday

A1) Deadlift 5x5

*Start at 60% of 1RM and work up

A2) Ring Dips 5x 5-7 or Bench/Box Dips x 10-15

B) 4 Rounds For Time:

200m Run

12 Shoulder to OH

12 Pullups

40 Double Unders or 60 Single Unders

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

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows