1/29/25 - Wednesday

Jan 28

A1) 7x (2 Push Jerks + 1 Split Jerk)

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

A2) T-Bar Landmine Rows 5x10

B) 3 Rounds For Time:

400m Run

20 DB OH Lunges

15 Pullups

T1- Scale as needed

T2- 45/30 DB

T3- 50/35 DB and Chest to Bar Pullups

T4- 70/53 DB and 5 Bar Muscle Ups

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

1/31/25 - Friday