11/21/23 - Tuesday

Nov 20

A1) Front Squat 5x5

*Start around 70% and work up

A2) HS Walk 5x 25ft or Wall Walks 5x 2-3 or Shoulder Taps 5x20

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Deadlift

HSPU, Ring Dip or Pushup

T1- Scale as needed

T2- 135/95 and Pushups

T3- 185/125 and Ring Dips

T4- 225/155 and HSPU

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

11/22/23 - Wednesday