9/20/23 - Wednesday

Sep 19

A1) 5x (3 Shoulder Press + 5 Push Press)

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

A2) Landmine or DB/KB Rows (any variation) 5x10

B) For Time:

40 Wallballs

30 Calorie Row/Bike/Ski/Run

20 Burpees

30 Calorie Row/Bike/Ski/Run

40 Wallballs

T1- Scale as needed

T2 and T3- 20/14

T4- 30/20

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

9/22/23 - Friday