9/28/21 - Tuesday

Sep 27

A1) Pause Back Squat 5x5

*Start at 60% of 1RM and work up

**3 second pause

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

B) For Time:

400m Run

40 KB Swings

40 Wallballs

300m Run

30 KB Swings

30 Wallballs

200m Run

20 KB Swings

20 Wallballs

T1- You pick the weight

T2 and T3- 53/35 KB and 20/14 WB

Competitor- 70/53 KB and 30/20 WB

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

9/29/21 - Wednesday