11/8/23 - Wednesday

A1) Push Jerk 5x3

*Start at 70% of 1RM Push Jerk and work up

A2) Upright Rows (any variation) 5x10

B) 3 Rounds For Time:

400m Run

21 Shoulder to OH

12 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and Chest to Bar Pullups

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