12/16/20 - Wednesday

Dec 15

Outdoor Class:

A1) (3 Push Press + 2 Push Jerks) x 5

*Start at 60% of 1RM Push Press and work up

A2) DB/KB Upright Rows 5x10

B) AMRAP 8

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

KB Swings

V-Ups or Situps

Pushups

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

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

12/18/20 - Friday