3/16/22 - Wednesday

Mar 15

A1) 5x (3 Strict Press + 5 Push Press)

*Start at 60% of 1RM Strict Press and work up

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side

B) EMOM x 16

1- 15/12 Calorie Bike/Ski (alternate each round)

2- 8-12 Hang Power Snatch

3- 12-15 HSPU/Ring Dips/Pushups

4- Rest

T1- You pick the weight. Can sub DB Snatches

T2- 75/55

T3- 95/65

T4- 115/75

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

3/18/22 - Friday