4/6/22 - Wednesday

A1) Bench Press 5x5

*Start at 70% of 1RM Bench and work up

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

B) AMRAP 10

4, 8, 12, 16, 20...Climb the ladder

Calorie Row/Bike/Ski

Shoulder to OH

Pullups

T1- You pick the weight

T2- 75/55

T3- 95/65

T4- 115/75 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