4/27/22 - Wednesday

A1) 5x (2 Push Jerks + 1 Split Jerk)

*Start at 60% of 1RM Push Jerk and work up

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

B) EMOM 16

1- Max Calorie Row/Bike/Ski

2- Max Reps Box Jump/Step Overs

3- Max Reps Bench Press

4- Rest

T1- You pick height and weight

T2- 24"/20" and 95/65

T3- 24"/20" and 115/75

T4- 30"/24" and 135/95

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