9/26/23 - Tuesday

Sep 25

A1) Front Squat 5x6

*Start around 60-70% and work up

A2) HS Walk 5x 25ft or Wall Walks 5x 2-3 or Shoulder Taps 5x20

B) 3 Rounds For Time:

400m Run

20 Front Rack Lunges

15 Pushups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and HSPU

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

9/27/23 - Wednesday