3/26/21 - Friday

Mar 25

A1) Deadlifts 5x5

*Start at 60% of 1RM DL and work up

A2) HSPU or HSPU Progression 5x 5-7 (Indoors) or Seated Strict DB Press 5x 5-7 (Outdoors)

B) For Time:

200m Farmer's Carry

30 KB or DB OH Lunges

40 Single Arm KB or DB Thrusters (Half R/Half L)

30 KB or DB OH Lunges

200m Farmer's Carry

T1- You pick the weight. Can scale lunge variation.

T2 and T3- 45/30 DBs or 53/35 KBs

Competitor- 70/50 DBs or 70/53 KBs

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

3/27/21 - Saturday