7/5/24 - Friday

Jul 4

A1) OH Squat 5-4-3-2-1-1-1

*Start around 70% of 1RM OHS and work up

A2) Weighted or Strict Pullups or Pullups Progressions 5x3

B) AMRAP 9

21 Calorie Row/Bike/Ski/Run

15 HSPU or Pushups

9 Deadlifts

T1- Scale as needed

T2- 165/115

T3- 205/135

T4- 225/155

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

7/6/24 - Saturday