4/16/25 - Wednesday

Apr 15

A1) 5x (3 Push Press + 2 Push Jerks)

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

A2) Bird Dog Rows 5x10

B) EMOM 12

1- Max Box Jump/Step Overs

2- Max Shoulder to OH

3- Max Ring Rows, Pullups, C2B or MUPS

4- Rest

T1- Scale as needed

T2- 75/55

T3- 95/65 and Chest to Bar Pullups

T4- 115/75 and Ring/Bar Muscle Ups

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

4/18/25 - Friday