3/9/22 - Wednesday

A1) Bench Press 10-8-6-4-2

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

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

B) 3 Rounds For Time:

400m Run

21 Shoulder to OH

12 Pullups

T1- You pick the weight

T2- 95/65

T3- 115/75

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