5/13/26 - Wednesday

Written By Arnold Chua

A1) Bench Press 5x5

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10 or Stahl Rotations 5x10

B) For Time:

100 Double Unders or 200 Single Unders

75 KB Swings

50 Shoulder to OH

25 Burpees Over Bar

T1- Scale as needed

T2- 53/35 KB and 75/55 BB

T3- 53/35 KB and 95/65 BB

T4- 70/53 KB and 95/65 BB

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
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5/12/26 - Tuesday