11/19/24 - Tuesday

Nov 18

A1) 5x (1 Tempo Front Squat + 3 Front Squats)

*Start at 70% of 1RM and work up

**5 seconds down, 2 second pause

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) AMRAP 12

40 Double Unders or 60 Single Unders

20 KB Swings

10 KB OH Lunges

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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

11/20/24 - Wednesday