10/4/24 - Friday

Oct 3

A1) Deadlifts 5x3

*Start at 60% and work up

A2) Glute Ham Raises 5x 6-8

B) 3 Rounds For Time:

400m Run

21 KB Swings

12 HSPU or Pushups

T1- Scale as needed

T2- 53/35

T3- 53/35 and HSPU

T4- 70/53 and Strict HSPU or Deficit or Wall-Facing

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

10/5/24 - Saturday