5/11/21 - Tuesday

May 10

A1) Back Squat 4-4-3-3-2-2-2

*Start at 70ish% of 1RM BS and work up

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) AMRAP 9

30 Double Unders or 50 Single Unders

20 KB Swings

10 KB OH Lunges (alternating legs) (5R/5L arm)

T1- You pick the weight. Can do front rack lunges if needed.

T2 and T3- 53/35

Competitor- 70/53

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

5/12/21 - Wednesday