8/4/21 - Wednesday

A1) 5x (3 Shoulder Press + 5 Push Press)

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

A2) T-Bar Landmine Rows or Cable Rows 5x10 or DB Bent Over Rows 5x 7-10 each side

*Go as heavy as possible

B) For Time:

70 Wallballs 20/14 or Ballslams (heavy)(outdoors)

50 Lunges with WB OH or Weighted/Jumping Lunges (outdoors)

30/24 Calorie Row/Bike/Ski

10 Burpee Toe to Bar/Rings or Double Burpee Pushups (outdoors)

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