11/18/20 - Wednesday

Nov 17

Outdoor Class:

A1) Push Press 5x3

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

A2) DB/KB Upright Rows 5x10

B) 3 Rounds For Time:

30 KB OH or FR Lunges (15R Arm/15L Arm)

60 KB Swings

90 Double Unders or 120 Single Unders

*EMOM...3 Burpees

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

11/20/20 - Friday