11/29/22 - Tuesday

Nov 28

A1) Tempo Back Squat (52X1) 5x3

*Start around 70% of 1RM BS and work up

A2) Double KB.or DB Weighted Walking Lunges 5x100ft

B) 3 Rounds For Time:

40 Double Unders or 60 Single Unders

20 Wallballs 20/14

10 Deadlifts

T1- Scale as needed

T2- 155/105

T3- 225/155

T4- 275/185

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

11/30/22 - Wednesday