12/13/21 - Monday

Dec 12

A1) Clean 10x1

*Start at 50-60% of 1RM Clean and work up or across

A2) HSPU or HSPU progressions 5x5

B) AMRAP 8

3, 6, 9, 12, 15...Climb the ladder

Calorie Row/Bike/Ski

Shoulder to OH

Burpee Over Bar

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow

Arnold Chua

12/14/21 - Tuesday