3/15/22 - Tuesday

Mar 14

A1) Pause Back Squat 5x3

*Start around 60-70% of 1RM BS and work up

**3 Second Pause

A2) DB/KB Single Leg RDLs 5x 5-7 each leg or GHD Hip Extensions 5x10

B) AMRAP 9

30 Double Unders or 50 Single Unders

12 Toes to Bar

12 Deadlifts

T1- You pick the weight

T2- 135/95

T3- 185/125

T4- 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

3/16/22 - Wednesday