9/2/22 - Friday

A1) OH Squat 5x5

*Start at 60-70% of 1RM OH and work up

A2) Box or Depth Jumps 5x3

B) 3 Rounds For Time:

400m Run

21 Shoulder to OH

12 Pullups

T1- You pick the weight

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

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows