10/31/23 - Tuesday

Oct 30

A1) Back Squat 20RM

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

B) For Time:

400m Run

30 Front Rack Lunges

40 HSPU or Pushups

30 Front Rack Lunges

400m Run

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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

11/1/23 - Wednesday