1/30/24 - Tuesday

Jan 29

A1) Backsquat 10-8-6-4-2

*Start around 70% and work up

A2) Glute Ham Raise 5x 6-8 (scale to banded or partner assisted nordic curls if needed)

B) 5 Rounds For Time:

24 KB Swings

18 KB OH Lunges

12 HSPU or Pushups

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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

1/31/24 - Wednesday