12/4/24 - Wednesday

Dec 3

A1) Push Press 5x5

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

A2) Bird Dog Rows 5x10

B) EMOM 16

1- Max reps of KB Swings

2- Max reps of Box Jumps/Step Overs

3- Max reps of Burpee Pullups

4- Rest

T1- Scale as needed

T2- 53/35 KB, 24"/20"

T3- 53/35 KB, 24"/20", Burpee C2B

T4- 53/35 KB, 30"/24", Burpee MUP

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

12/6/24 - Friday