6/21/24 - Friday

Jun 20

A) EMOM 10

1- 1-2 Rope Climbs or 10 Single-Arm Ring Rows (5R/5L)

2- Max Hollow Hold or Hollow Rocks

B) E3MOM x6

200m Run

7 Burpees Over Bar

5 OH Squat

*Burpees stay the same. Add 2 OH Squats each round. Max reps of OH Squats in final round. (5, 7, 9, 11, 13, 15+)

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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

6/22/24 - Saturday