12/28/22 - Wednesday

Dec 27

A1) Shoulder Press 5x5

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

A2) Strict Muscle Ups/Pullups or Progressions 5x5

B) 3 Rounds For Time:

60 Double Unders or 90 Single Unders

30 Calorie Row/Bike/Ski

15 Toes to Bar

*Different machine for each round if possible

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

12/30/22 - Friday