1/10/24 - Wednesday

Jan 9

A1) Push Press 5x5

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

A2) GHD Hip Extensions 5x 10-15

B) EMOM 16

1- 15-20/12-15 Calorie Row/Bike/Ski/Run

2- 10-12 Box Jump/Step Overs

3- Max Toes to Bar

4- Rest

*Scored by Toes to Bar

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

1/12/24 - Friday