6/8/22 - Wednesday

A1) Bench Press 7-7-5-5-3-3-3

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

A2) Rope Climb 5x 1-2 or Landmine Rows 5x10 or Bird Dog Rows 5x5 each side

B) For Time:

30/24 Calorie Row/Bike/Ski

20 Hang Power Snatch

30 Toes to Bar

20 Hang Power Snatch

30/24 Calorie Row/Bike/Ski

T1- You pick the weight. Can sub DB Snatches

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