1/4/22 - Tuesday

Jan 3

A1) 5x (4 Back Squats + 8 Reverse Lunges)

*Start heavier than last week and work up if possible

A2) Seated Sumo Good Mornings 5x10

B) For Total Calories:

3:00 Max Effort Row/Bike/Ski

Rest 2:00

2:00 Max Effort Row/Bike/Ski

Rest 1:00

1:00 Max Effort Row/Bike/Ski

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

1/5/22 - Wednesday