10/7/26 - Wednesday

Oct 6

A1) Bench Press 5x5

*Start at 60% of 1RM Bench Press and work up

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10

B) 3 Rounds For Time:

21 Calorie Row/Bike/Ski

18 DB Snatches (alternating)

15 Toes to Bar

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50

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

10/9/26 - Friday