11/7/23 - Tuesday

Nov 6

A1) Front Squat 5x3

*Start around 70% and work up

A2) HS Walk 5x 25ft or Wall Walks 5x 2-3 or Shoulder Taps 5x20

B) 4 Rounds For Time:

15/12 Calorie Row/Bike/Ski/Run

10 DB Snatches (alternating)

10 Pistols

10 Toes to Bar

T1- Scale as needed (pistol progression or jumping lunges)

T2- 45/30

T3- 50/35

T4- 70/50

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

11/8/23 - Wednesday