4/19/23 - Wednesday

A1) Pause Bench Press 5x5

*Start at 70% of 1RM Bench and work up
**2 second pause on chest

A2) Rope Climb or Progressions 5x 1-2

B) 3 Rounds For Time:

400m Run

24 DB Snatches

18 Pushups

12 Toes to Bar

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50

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