4/14/21 - Wednesday

Apr 13

Outdoor Class:

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

*Start at 70% of 1RM Strict Press and work up

A2) Strict Pullups or Pullup Progressions 5x5 (Indoor) or DB/KB Upright Rows 5x10 (Outdoor)

B) 4 Rounds For Time:

200m Run

12 Deadlifts

12 Burpees

T1- You pick the weight

T2- 135/95

T3- 185/125

Competitor- 225/155

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

4/16/21 - Friday