6/15/21 - Tuesday

Written By Arnold Chua

A1) Pause Back Squat 5x5

*Start at 60% of 1RM BS and work up

**2 second pause in the bottom

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

B) AMRAP 10

3, 6, 9, 12, 15...Climb the ladder

Thrusters

Pullups

Calorie Row/Bike/Ski


T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75


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
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