7/30/21 - Friday

Jul 29

A1) OH Squat 5x3

*Start around 60-70% and work up

**2 second pause in the bottom

A2) Hollow to Arch Swings 5x10 or Hollow Rocks/Arch Ups 5x10 each

B) For Time:

120 Double Unders or 240 Single Unders

60 Front Rack Lunges

30 HSPU or Pushups

T1- You pick the weight. Can use DB's.

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

7/31/21 - Saturday