8/16/23 - Wednesday

A1) Push Jerk 5x5

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

A2) Rope Climb or Progressions 5x 1-2

B) EMOM 16

1- 40 Double Unders or 75 Single Unders

2- 15 Shoulder to OH

3- Max Calorie Row/Bike/Ski/Run

4- Rest

*Scored by calories

T1- Scale as needed

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