10/24/23 - Tuesday

Oct 23

A1) Front Squat 3x10

*Start around 60-70% and work up

A2) HS Walk 5x 25ft or Wall Walks 5x 2-3 or Shoulder Taps 5x20

B) AMRAP 10

5 Burpees Over Bar

10 Hang Power Snatch

15 KB Swings

T1- Scale as needed

T2- 75/55 BB and 53/35 KB

T3- 95/65 BB and 53/35 KB

T4- 95/65 BB and 70/53 KB

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

10/25/23 - Wednesday