2/12/25 - Wednesday

A1) Pause Bench Press 5x5

*Start at 60% of 1RM Bench Press and work up

**2 second pause on chest

A2) Bird Dog Rows 5x10

B) For Time:

100 Double Unders or 200 Single Unders

80 KB Swings

60 Pushups, HSPU or Ring Dips

40 Single Arm KB Push Press

20 KB OH Lunges

T1- Scale as needed

T2- 53/35

T3- 53/35 and 30 HSPU/30 Pushups

T4- 70/53 and 30 HSPU/30 Ring Dips

Prime’s Birthday Workout:

10 Rounds For Time:

2 Squat Cleans 225/155

3 Muscle Ups

4 HSPU

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