9/29/21 - Wednesday

A1) Shoulder Press 5x5

*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:

21-15-9

Hang Power Cleans

HSPU, Ring/Box Dips or Pushups

Calorie Row/Bike/Ski

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

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