5/7/24 - Tuesday

May 6

A1) Backsquat 5RM

*Work up to a heavy 5, then do 2x5 at 80% (if time allows)

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) For Time:

30 Calorie Row/Bike/Ski/Run

40 Front Rack Lunges

50 Wallballs

40 Front Rack Lunges

30 Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 75/55 BB and 20/14 WB

T3- 95/65 BB and 20/14 WB

T4- 95/65 BB and 30/20 WB

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

5/10/24 - Friday