12/6/23 - Wednesday

A1) 5x (3 Push Press + 2 Push Jerks)

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

A2) Prowler Push 4x 50m

B) EMOM 12

1- 15-20/12-15 Calorie Row/Bike/Ski/Run

2- 12-15 Shoulder to OH

3- Max Burpees to Target

4- Rest

*Scored by total burpees

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 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