4/24/24 - Wednesday

Apr 23

A1) 7x (2 Push Jerk + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk and work up

A2) Rope Climb 5x 1-2

B) 3 Rounds For Time:

400m Run

21 Wallballs

12 Pullups

T1- Scale as needed

T2- 20/14

T3- 20/14 and Chest to Bar Pullups

T4- 20/14 and 5 Ring/Bar Muscle Ups

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

4/26/24 - Friday