8/31/22 - Wednesday

A1) Split Jerk 7x1

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

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

B) 4x (2:00 on/1:00 off)

10 Hang Power Cleans

10 HSPU, Ring Dips or Pushups

Max Calorie Row/Bike/Ski

T1- You pick the weight

T2- 95/65

T3- 115/75

T4- 135/95

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