5/10/23 - Wednesday

May 9

A1) Push Jerk 5x3

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

A2) Rope Climb or Progressions 5x 1-2

B) EMOM x16

1- 50 Double Unders or 75 Single Unders

2- 12-16 DB OH Lunges

3- Max Reps Pushups, HSPU or Ring Dips

4- Rest

T1- Scale as needed

T2- 45/30 DB and Pushups

T3- 45/30 DB and HSPU

T4- 50/35 DB and Ring Dips

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

5/12/23 - Friday