9/22/21 - Wednesday

A1) Bench Press 10-8-6-4-2

*Start at 60% of 1RM 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) For Time:

16-12-8-12-16

Calorie Row/Bike/Ski

Pullups

Shoulder to OH

T1- You pick the weight. Can sub DBs

T2- 75/55

T3- 95/65

Competitor- 115/75 and Chest to Bar Pullups or Bar Muscle Ups (8-6-4-6-8)

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