7/15/25 - Tuesday

Jul 14

A1) Front Squat 8-6-6-4-4-4

*Start at 70% and work up as high as 85%

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) EMOM 16

1- Max Calorie Row/Bike/Ski/Run

2- Max Burpees

3- Max Double Unders or Single Unders

4- Rest

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

7/14/25 - Monday