3/8/22 - Tuesday

Mar 7

A1) Pause Front Squat 5x3

*Start around 50-60% of 1RM FS and work up

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

B) EMOM 16

1- 20/15 Calorie Row

2- 8-10 Burpee Box Jump Overs

3- 20-25 KB Swings

4- Rest

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

3/9/22 - Wednesday