7/2/24 - Tuesday

Jul 1

A1) Backsquat 8-8-6-6-4-4

*Start at 60% of 1RM and work up

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

B) 5 Rounds, Each For Time:

40m Prowler Push

T1- Scale as needed

T2- 110/70

T3- 140/90

T4- 170/110

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

7/3/24 - Wednesday