8/12/22 - Friday

A1) 5x (3 Deadlift + 3 RDLs)

*Start at 50-60% of 1RM DL and work up

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

B) AMRAP 9

10 Wallballs

20 Single Arm KB Swings (10R/10L)

30 Double Unders or 50 Single Unders

T1- You pick the weight

T2 and T3- 20/14 WB and 53/35 KB

T4- 30/20 WB and 53/35 (KB Cleans)

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