11/5/24 - Tuesday

Nov 4

A1) Front Squat 6x4

*Start at 70% of 1RM and work up

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) 3 Rounds For Time:

40 KB Swings

30 KB OH Lunges (15R/15L)

200m Run

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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

11/6/24 - Wednesday