11/15/23 - Wednesday

Nov 14

A1) Split Jerk 7x2

*Start at 70% of 1RM Split Jerk and work up

A2) Landmine or DB/KB Rows (any variation) 5x10

B) For Time:

30 Calorie Row/Bike/Ski/Run

30 Shoulder to OH

30 Burpees Over Bar

30 Shoulder to OH

30 Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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

11/17/23 - Friday