3/28/23 - Tuesday

Mar 27

A1) Back Squat 4-4-4-4-3-3-3-2-2

*Start around 50% and add weight each set. Work up to a heavy double.

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

B) 3 Rounds For Total Calories:

1:30 Max Calorie Row/Bike/Ski/Run

Rest 1:30

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

3/29/23 - Wednesday