4/15/26 - Wednesday

A1) 5x (3 Shoulder Press + 3 Push Press)

*Start at 60% of 1RM Shoulder Press and work up

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10 or Glute Bridge Plate Rotations 5x10

B) For Time:

50 Box Jump/Step Overs

40 Shoulder to OH

30 Hang Power Snatches

20 OH Squats

10 Burpees Over Bar

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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