8/3/21 - Tuesday

Aug 2

A1) Back Squat 8-6-4-8-6-4

*Start at 60% of 1RM BS and work up for the first wave. On the second set of 6, start 5-15lb heavier than your first 8 and work up.

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) 3 Rounds For Time:

200m Run

30 KB Swings

15 Pullups

T1- You pick the weight

T2 and T3 - 53/35

Competitor- 70/53 and Chest to Bar Pullups

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

8/4/21 - Wednesday