1/17/25 - Friday

Jan 16

A1) Barbell Reverse Lunges 5x10 (alternating)

*Start at a light/medium weight (115/75 or 135/95) and work up.

A2) GHD Hip Extensions 5x10

B) E3MOM x5

200m Run

7 Thrusters

7 Toes to Bar

*Add 2 reps each round. Max Toes to Bar in final round. (7, 9, 11, 13 ,15+). Scored by total Toes to Bar in final round.

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

1/18/25 - Saturday