10/16/24 - Wednesday

Oct 15

A1) Bench Press 5x5

*Start at 70% and work up

A2) Gorilla Rows 5x10 each side

B) AMRAP 9

9 Power Cleans

9 Burpees Over Bar

9 HSPU or Ring Dips or Pushups

T1- Scale as needed

T2- 95/65 and Pushups

T3- 115/75 and Ring Dips

T4- 135/95 and HSPU

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

Arnold Chua

10/18/24 - Friday