7/13/22 - Wednesday

A1) Shoulder Press 5x5

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

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

B) Complete the following:

AMRAP 5

10 Calorie Row/Bike/Ski

10 Shoulder to OH

10 Toes to Bar

Rest 2 minutes

AMRAP 4

8 Calorie Row/Bike/Ski

8 Shoulder to OH

8 Toes to Bar

Rest 1 minute

AMRAP 3

6 Calorie Row/Bike/Ski

6 Shoulder to OH

6 Toes to Bar

T1- You pick the weight

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