4/11/23 - Tuesday

Apr 10

A1) Back Squat 3-3-3-2-2-2-1-1-1

*Start around 60% and add weight each set. Work up to a heavy single.

A2) Landmine or DB/KB Rows (any variation) 5x10

B) 8 Rounds For Total Calories:

:30 Max Calorie Row/Bike/Ski/Run

Rest :30

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

4/12/23 - Wednesday