12/12/23 - Tuesday

Dec 11

A1) Back Squat 5x3

*Start around 70% and work up

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

B) For Time:

100 Double Unders or 150 Single Unders

30 Clean and Jerks

100 Double Unders or 150 Single Unders

T1- Scale as needed

T2- 95/65

T3- 135/95

T4- 155/105

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

12/13/23 - Wednesday