8/9/23 - Wednesday

A1) Push Press 5x5

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

A2) Rope Climb or Progressions 5x 1-2

B) For Time:

40/30 Calorie Row/Bike/Ski/Run

Then…

21-15-9

Hang Power Snatch

Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

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