10/25/23 - Wednesday

Oct 24

A1) Shoulder Press 5x3

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

A2) Upright Rows (any variation) 5x10

B) For Time:

400m Run

20 Shoulder to OH

20 Toes to Bar

400m Run

20 Toes to Bar

20 Shoulder to OH

400m Run

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/65

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

10/27/23 - Friday