7/14/21 - Wednesday

Jul 13

A1) Push Jerks 5x5

*Start at 60% of 1RM Push Jerk and work up

A2) Strict Pullups or Pullup Progressions 5x5

B) EMOM 16

1- 15/12 Calorie Bike/Row/Ski

2- 7-10 Burpee Box Overs 24/20"

3- 15-20 Wallballs 20/14#

4- Rest

*If easy, can add reps as you see fit. Aim to finish each set with 5-10 seconds left

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

7/16/21 - Friday