7/17/24 - Wednesday

Jul 16

A1) Shoulder Press 5-4-3-2-1...then 2x5 at 80%

*Start at 70% of 1RM Shoulder Press and work up

A2) Bird Dog Rows 5x10 each side

B) AMRAP 9

15 Wallballs

30 Double Unders or 50 Single Unders

T1- Scale as needed

T2 and T3- 20/14

T4- 30/20

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

7/19/24 - Friday