9/21/21 - Tuesday

Sep 20

A1) Tempo Back Squat (52X1) 5x5

*Start at 60% of 1RM and work up

**5 seconds down, 2 second pause

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

B) 4 Rounds For Time:

200m Run

15 Wallballs

10 Lunges w/ WB OH

T1- You pick the weight. Can sub slam ball

T2 and T3- 20/14

Competitor- 30/20

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

9/22/21 - Wednesday