1/12/21 - Tuesday

Jan 11

Outdoor Class:

A1) Barbell Reverse Lunge 5x10 (alternating)

*Can have barbell on back or front rack

**Start at medium weight and work up if form allows

***Can add deficit if you want

A2) Broad Jump 5x3

B) AMRAP 12

30 Double Unders or 50 Single Unders

10 Deadlifts

100m Single Arm DB OH Carry (switch at 50m)

T1- You pick the weight

T2- 135/95 BB and 45/30 DB

T3- 185/125 BB and 50/35 DB

Competitor- 225/155 BB and 50/35 DB

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

1/13/21 - Wednesday