10/5/21 - Tuesday

Oct 4

A1) Back Squat 5x5

*Start at 70% of 1RM and work up

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) For Time:

45 KB Swings

30 Burpees

30 KB Swings

20 Single Arm Devil Presses (Burpee + DB Snatch)

15 KB Swings

10 Burpee Toes to Bar or Rings

T1- You pick the weights

T2 and T3- 53/35 KB and 45/30 DB

Competitor- 70/53 KB and 50/35 DB

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

10/6/21 - Wednesday