11/30/20 - Monday

Nov 29

Outdoor Class:

A) Clean and Jerk 10x1

*Start at 50% and work up

**Can't Squat Clean? Do Power Cleans

B) 3 Rounds For Time:

Run 400m

12 KB Russian Twists or V-Ups/Tuck-Ups/Situps

18 KB Front Rack (9R/9L) or KB Goblet Squats

24 KB Swings

T1- You pick the weight

T2, T3 and Competitor- 53/35

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow

Arnold Chua

12/1/20 - Tuesday