6/30/21 - Wednesday

Jun 29

A1) Shoulder Press 5x5

*Start at 60% of 1RM Shoulder Press and work up

A2) Strict Pullups or Pullup Progressions 5x5 + Hollow to Arch Swings 5x10

B) For Time:

24-18-12

Calorie Row/Bike/Ski

Deadlifts

Single Arm DB Push Press (half each arm)

T1- You pick the weights

T2- 135/95 BB and 45/30 DB

T3- 185/125 BB and 50/35 DB

Competitor- 225/155 BB and 70/50 DB

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

7/2/21 - Friday