3/11/22 - Friday

A1) Deadlift 5x5

*Start at 70% of 1RM DL and work up

A2) Ring/Bar Muscle Up 5x 3-5 or Progressions

B) AMRAP 10

20 Wallballs

16 Lunges w/ WB OH

12 Ring Dips or Pushups

T1- You pick the weight.

T2 and T3- 20/14

T4- 30/20

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows