11/23/22 - Wednesday

Nov 22

A) For Time:

24-18-12

HSPU or Ring Dip or Pushup

Deadlift

Calorie Row/Bike/Ski

T1- Scale as needed

T2- 135/95 w/ Pushups

T3- 185/125 w/ Ring Dips

T4- 225/155 w/ HSPU

B) Bench Press 5x3

*Start around 60-70% of 1RM Bench and work up

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

11/26/22 - Saturday