8/30/23 - Wednesday

Aug 29

A1) Bench Press 5x5

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

A2) Rope Climb or Progressions 5x 1-2

B) EMOM 12

1- Max Reps Pushups/Ring Dips/HSPU

2- Max Calorie Row/Bike/Ski/Run

3- 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

9/1/23 - Friday