9/18/24 - Wednesday

Sep 17

A1) Shoulder Press 5x5

*Stay in the 60-80% range

A2) T-Bar Landmine Rows 5x10

B) EMOM 12

1- 30-50 Double Unders or 45-75 Single Unders

2- 8-12 Box Jump/Step Overs

3- 10-20 Pullups

4- Rest

T1- Scale as needed

T2 and T3- 24/20

T4- 30/24

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

9/20/24 - Friday