9/21/22 - Wednesday

A1) Shoulder Press 5x5

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

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

B) 3 Rounds For Time:

40 Double Unders or 60 Single Unders

30 DB Snatch (alternating)

20 DB OH Lunges (alternating)

10 Toes to Bar

T1- You pick the weight

T2- 45/30

T3- 50/35

T4- 53/35 KB Snatch/Lunges

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