3/15/23 - Wednesday

Mar 14

A1) Split Jerk 5x3

*Stay in the 70-80% range. Focus on technique.

A2) Rope Climb or Progressions 5x 1-2

B) EMOM 16

1- Max Calorie Row/Bike/Ski/Run

2- Max Burpee Box Jump/Step Overs

3- Max Double Unders or Single Unders

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

3/17/23 - Friday