4/6/21 - Tuesday

Apr 5

A1) Back Squat 5x5

*Start at 60% of 1RM BS and work up

**Try to end at 5-10 more pounds more than 2 weeks ago

A2) Box Jump or (Broad + Vertical Jump) 5x3

B) 4 Rounds For Time:

20/16 Calorie Bike/Row/Ski

16 DB Snatch

12 DB OH Lunges

8 HSPU or Pushups

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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

4/7/21 - Wednesday