12/8/20 - Tuesday

Dec 7

Outdoor Class:

A1) Barbell Reverse Lunge 5x10 (alternating)

*Can have barbell on back or front rack

*Start at medium weight and work up if form allows

A2) Broad Jump + Jump for Height 5x3

B) For Time:

200m Run

21 Deadlift

21 Pushups

200m Run

15 Deadlift

15 Pushups

200m Run

9 Deadlift

9 Pushups

200m Run

T1- You pick the weight

T2- 135/95

T3- 185/125

Competitor- 225/155

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

12/9/20 - Wednesday