12/7/22 - Wednesday

Dec 6

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

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

A2) Strict Muscle Ups/Pullups or Progressions 5x5

B) AMRAP 12

200m Run

50 Double Unders or 100 Single Unders

15 HSPU or Ring Dips or Pushups

T1- Scale as needed

T2- Pushups

T3- Ring Dips

T4- HSPU

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

12/9/22 - Friday