8/7/24 - Wednesday

A1) Split Jerk 7x1

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

A2) Bird Dog Rows 5x10 each side

B) 4 Rounds For Time:

200m Run

10 Shoulder to OH

10 Pullups

T1- Scale as needed

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