11/1/22 - Tuesday

Oct 31

A1) Back Squat 5x3

*Go for max reps on on 5th set

**Start around 70% of 1RM BS and work up

A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort or HS Walk Practice

B) For Time:

21-15-9

Calorie Row/Bike/Ski

Front Squat

Toes to Bar

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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

11/2/22 - Wednesday