3/22/23 - Wednesday

A1) Bench Press 5x3

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

A2) Rope Climb or Progressions 5x 1-2

B) EMOM x16

1- Max Reps Shoulder to OH

2- Max Reps Russian KB Swings

3- Max Reps Pullups

4- Rest

T1- Scale as needed

T2- 95/65 BB and 53/35 KB

T3- 115/75 BB, 53/35 KB and Chest to Bar Pullups

T4- 135/95 BB, 70/53 KB and Strict 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