8/14/24 - Wednesday

Aug 13

A1) Pause Bench Press 5x3

*Start at 70% of 1RM Bench and work up

**2 second pause on chest

A2) T-Bar Landmine Row 5x10

B) For Time:

24-18-12

Calorie Row/Bike/Ski/Run

DB Snatches

Toes to Bar

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50

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

8/16/24 - Friday