9/27/21 - Monday

Sep 26

A1) EMOM 16

Odd- 2 Snatches

Even- 7-10 Burpees Over Bar

*Start around 60% and add weight each round if possible

B) AMRAP 10

8 Pullups

12 Jumping Lunges

16 DB Snatches (alternating)

T1- You pick the weight. Can scale to regular lunges if needed.

T2- 45/30

T3- 50/35 and Chest to Bar Pullups

Competitor- 50/35 w/ Chest to Bar Pullups and Pistols

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cow

Arnold Chua

9/28/21 - Tuesday