8/10/22 - Wednesday

A1) Push Jerk 5x3

*Start at 70% of 1RM Push Jerk and work up

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

B) For Time:

50 Calorie Row/Bike/Ski

40 Hand Release Push Ups

30 Pullups

20 DB Snatch + DB OH Lunge (alternating)

100m DB OH Carry (switch arms at 50m)

T1- You pick the weight

T2- 45/30

T3- 50/35

T4- 53/35 KB 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