6/13/23 - Tuesday

Jun 12

Written By Arnold Chua

A1) Front Squat 3RM

*Start around 60-70% and work up to a heavy 3

A2) Landmine or DB/KB Rows (any variation) 5x10

B) For Time:

30 Wallballs

40 Lunges with Wallball OH

50 Calorie Row/Bike/Ski/Run

40 Lunges with Wallball OH

30 Wallballs

T1- Scale as needed

T2 and T3- 20/14

T4- 30/20

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

6/14/23 - Wednesday

6/12/23 - Monday