8/3/22 - Wednesday

A1) Push Press 5x3

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

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

B) AMRAP 12

3, 6, 9, 12, 15...Climb the ladder

Calorie Row/Bike/Ski

Thruster

Toes to Bar

T1- You pick the weight

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