8/28/24 - Wednesday

A1) 5x (3 Push Press + 2 Push Jerks)

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

A2) Bird Dog Rows 5x10 each side

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Shoulder to OH

Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 115/75 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