2/9/22 - Wednesday

A1) Shoulder Press 5x5

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

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side

B) For Time:

50 Calorie Row/Bike/Ski

40 Front Rack Lunges

30 Shoulder to OH

20 Pullups or Ring Rows

10 Power Snatches

T1- You pick the weight

T2- 95/65

T3- 115/75 and Chest to Bar Pullups

T4- 135/95 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