10/2/26 - Friday

Written By Arnold Chua

A1) Front Squat 5x5

*Start at 70% of 1RM Front Squat and work up

A2) Gorilla Rows 5x10

B) 3 Rounds For Time:

400m Run

7 Hang Squat Cleans

7 Pullups

21 KB Swings

T1- Scale as needed

T2- 95/65 BB and 53/35 KB

T3- 115/75 BB and 53/35 KB

T4- 135/95 BB and 70/53 KB w/ Chest to Bar Pullups

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
Next

9/30/26 - Wednesday