11/8/22 - Tuesday

Nov 7

A1) Front Squat 5x3

*Go for max reps on on 5th set

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

A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort or HS Walk Practice

B) AMRAP 12

18 Calorie Row/Bike/Ski

12 Ring Dips, HSPU or Pushups

6 Power Cleans

T1- Scale as needed

T2- 115/75 and Pushups

T3- 135/95 and HSPU

T4- 165/115 and Ring Dips

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

11/9/22 - Wednesday