1/4/23 - Wednesday

Jan 4

A1) Push Press 5x5

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

A2) Strict Muscle Ups/Pullups or Progressions 5x5

B) EMOM x12

1- Max Calorie Row/Bike/Ski

2- Max reps Box Jump/Step Overs 24"/20"

3- 2 Wall Walks + Max Shoulder Taps

4- Rest

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

1/6/23 - Friday