5/11/22 - Wednesday

Written By Arnold Chua

A1) Shoulder Press 5x5

*5 second descent on each rep

*Start at 60-70% of 1RM Shoulder Press and work up

A2) Rope Climb 5x 1-2 or Landmine Rows 5x10 or Bird Dog Rows 5x5 each side

B) For Time:

21-15-9

Calorie Row/Bike/Ski

Deadlift

Hand Release Pushups

T1- You pick the weight

T2- 135/95

T3- 185/125

T4- 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
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5/13/22 - Friday
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5/10/22 - Tuesday