7/30/24 - Tuesday

Jul 29

A1) Backsquat 6-6-4-4-2-2

*Start at 70% of 1RM and work up

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

B) For Time:

400m Run

30 Wallballs

20 Deadlifts

30 Wallballs

400m Run

T1- Scale as needed

T2- 155/105

T3- 185/125

T4- 225/155

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

7/31/24 - Wednesday