6/18/21 - Friday

Jun 17

A1) OH Squat 10-8-6-4-2

*Start around 60-70% and work up

A2) Hollow to Arch Swings 5x10 or Hollow Rocks/Arch Ups 5x10 each

B) 3 Rounds For Time:

400m Run

12 Hang Power Clean

21 Wallballs

T1- You pick the weight

T2- 95/65 and 20/14

T3- 135/95 and 20/14

Competitor- 155/105 and 30/20

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

6/19/21 - Saturday