12/14/22 - Wednesday

Dec 13

A1) 7x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Press and work up

A2) Strict Muscle Ups/Pullups or Progressions 5x5

B) AMRAP 10

5, 10, 15, 20, 25...Climb the ladder

Calorie Row/Bike/Ski

Toes to Bar

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

12/16/22 - Friday