6/22/21 - Tuesday

Jun 21

A1) Tempo Back Squat (5251) 5x3

*Start at 50% of 1RM BS and work up

**5 second descent, 2 seconds pause, 5 second ascent, 1 second pause

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

B) AMRAP 15

200m Run

15 Shoulder to OH

30 KB Swings

T1- You pick the weight

T2- 75/55 BB and 53/35 KB

T3- 95/65 and 53/35 KB

Competitor- 115/75 and 70/53 KB

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

6/23/21 - Wednesday