4/13/22 - Wednesday

Apr 12

A1) 5x (3 Strict Press + 5 Push Press)

*Start at 60% of 1RM Strict Press and work up

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side

B) For Time:

400m Run

30 Front Rack Lunges

20 Shoulder to OH

400m Run

20 Shoulder to OH

30 Front Rack Lunges

400m Run

T1- You pick the weight

T2- 75/55

T3- 95/65

T4- 115/75

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

4/15/22 - Friday