7/12/24 - Friday

Jul 11

A) EMOM 12

1- Kneeling DB Dig/Chop (8-10 each side, 45/30)

2- Landmine Rotations (12-18, 25/15)

3- DB/KB Plank Pull Thrus (16-20, 45/30 DB or 53/35 KB)

B) E3MOMx6

5 Deadlifts

5 HSPU or Pushups

5 Calorie Row/Bike/Ski/Run

*Add 2 reps each round. (5, 7, 9, 11, 13, 15)

**Max calories in final round

T1- Scale as needed

T2- 155/105

T3- 185/125

T4- 205/145

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

7/13/24 - Saturday