10/21/22 - Friday

Oct 20

A1) Deadlift 5x5

*All sets in the 75-85% range of your 1RM

A2) Ring/Bar Muscle Up 5x 3-5 or Progressions (banded/jumping) or Pullup Progressions

B) Prowler Pushes

8x25m

T1 and T2- 110/70

T3 and T4- 160/110

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

Arnold Chua

10/22/22 - Saturday