7/20/22 - Wednesday

Jul 19

A1) Push Press 5x5

*Start at 60-70% of 1RM Push Press and work up

A2) Landmine Rows 5x10 or Bird Dog Rows 5x5 each side or Rope Climbs 5x 1-2

B) EMOM 16

1- Max Calorie Row/Bike/Ski

2- Max Rep Burpee Box Jump/Step Overs 24"/20"

3- Max Rep Ring Rows/Pullups/Chest to Bar Pullups

4- Rest

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

7/22/22 - Friday