9/1/21 - Wednesday

A1) 5x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

*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) 4 Rounds For Time:

12 Burpees

18/15 Calorie Row/Bike/Ski

24 KB Swings

T1- You pick the weight

T2- 53/35

T3 and Competitor- 70/53

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