3/19/25 - Wednesday

Mar 18

A1) Push Jerks 5x3

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

A2) Gorilla Rows 5x10

B) EMOM 12

1- Max Calorie Row/Bike/Ski/Run

2- Max HSPU or Pushups

3- Max Pullups

4- Rest

T1- Scale as needed

T2- Pushups/Pullups

T3- Pushups/Chest to Bar Pullups

T4- HSPU/Bar Muscle Ups

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

3/21/25 - Friday