11/2/22 - Wednesday

Nov 1

A1) 5x (3 Push Press + 2 Push Jerks)

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

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) EMOM x16

1- DB Snatches

2- Box Jump/Step Overs

3- HSPU or Ring Dips or Pushups

4- Rest

T1- Scale as needed

T2- 45/30 DB and 24"/20" Box

T3- 50/35 DB and 30"20" Box

T4- 70/50 DB and 30"/20" Box

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

11/4/22 - Friday