12/9/20 - Wednesday

Outdoor Class:

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

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

A2) DB/KB Upright Rows 5x10

B) AMRAP 10

30 Double Unders or 60 Single Unders

10 Single Arm DB Split Jerks (5R/5L)

10 V-Ups or Abmat Situps

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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