3/17/21 - Wednesday

Mar 16

A1) Shoulder Press 5x3

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

A2) Strict Pullups or Pullup Progressions 5x5 (Indoor) or DB/KB Upright Rows 5x10 (Outdoor)

B) For Time:

25-20-15-10-5

Wallballs (Indoors) or Ballslams (Outdoors)

Burpees

*100m Farmer's Carry after each set of burpees

T1- You pick the weight

T2- 20/14 WB or 30/20 SB and 45/30 DBs

T3- 20/14 WB or 40/30 SB and 45/30 DBs

Competitor- 30/20 WB or 40/30 SB and 50/35 DBs

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

3/19/21 - Friday