5/20/22 - Friday

A1) Deadlift 10-8-6-4-2

*Start at 60-70% of 1RM DL and work up

A2) Ring/Bar Muscle Up 5x 3-5 or Progressions (banded/jumping) or Pullup Progressions

B) AMRAP 10

50 Calorie Row/Bike/Ski

40 DB Snatches (alternating)

30 DB OH Lunges

20 Burpees

T1- You pick the weight

T2- 45/30

T3- 50/35

T4- 70/50

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows