12/8/21 - Wednesday

A1) Split Jerks 5x3

*Start at 60% of 1RM and work up

A2) T-Bar Landmine Rows or Cable Rows 5x10 or DB Bent Over Rows 5x 7-10 each side

*Go as heavy as possible

B) 4 Rounds For Time:

200m Run

15 Shoulder to OH

10 Front Rack Lunges

50 Double Unders or 75 Single Unders

T1- You pick the weights. Can use DBs if needed.

T2- 95/65

T3- 115/75

Competitor- 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