3/8/23 - Wednesday

A1) Push Jerk 5x3

*Start at 70% of 1RM Push Jerk and work up

A2) Rope Climb or Progressions 5x 1-2

B) For Time:

80 Double Unders or 120 Singles

40 KB or DB OH Lunges

20 Pullups

60 Double Unders or 90 Singles

30 KB or DB OH Lunges

15 Pullups

40 Double Unders or 60 Singles

20 KB or DB OH Lunges

10 Pullups

T1- Scale as needed

T2- 53/35 KB or 45/30 DB

T3- 53/35 KB or 45/30 DB and Chest to Bar Pullups

T4- 70/53 KB or 70/50 DB and Bar Muscle Ups (10/8/6)

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