6/14/23 - Wednesday

Jun 13

A1) Push Jerk 5x3

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

A2) Rope Climb or Progressions 5x 1-2

B) 3 Rounds For Time:

200m DB or KB Farmer's Carry

15 Push Press

15 Pullups

T1- Scale as needed

T2- 45/30 DB or 53/35 KB, 75/55 BB

T3- 45/30 DB or 53/35 KB, 95/65 BB

T4- 70/50 DB or 70/53 KB, 115/75 BB, C2B Pullups

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

6/16/23 - Friday