12/17/24 - Tuesday

Dec 16

A1) 5x (1 Tempo Front Squat + 1 Pause Front Squat + 1 and 1/4 Front Squat)

*Start at 70% of 1RM and work up

**5 seconds down, 2 second pause

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) EMOM 12

1- Max Calorie Row/Bike/Ski/Run

2- Max reps of KB Swings 53/35

3- Max reps of Wallballs 20/14

4- Rest

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

12/18/24 - Wednesday