9/28/22 - Wednesday

A1) Push Press 5x4

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

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

B) AMRAP 12

40 Double Unders or 60 Single Unders

15 Hang Power Snatch

15 Pullups

T1- You pick the weight. Can sub DB Snatches if needed.

T2- 75/55

T3- 95/65

T4- 95/65 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