10/6/26 - Tuesday

Written By Arnold Chua

A1) Barbell Split Squats 5x10 (5R/5L)

*Start at 135/95 or 115/75 and work up

*Add 5-10lbs across all sets from last time if possible

A2) GHD Hip Extensions 5x10

B) E3MOM x5

200m Run

15 Wallballs

*Max Wallballs in final round

T1- Scale as needed

T2 and T3- 20/14

T4- 20 Wallballs 20/14

Mobility:

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua
Next

10/5/26 - Monday