1/11/22 - Tuesday

Jan 10

A1) 5x (3 Back Squats + 6 Reverse Lunges)

*Start heavier than last week and work up if possible

A2) Seated Sumo Good Mornings 5x10 or GHD Hip Extensions 5x10

B) Prowler Pushes 5x50m

*At least 90/50 added to prowler

**Every 2:00 if possible

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

1/12/22 - Wednesday