5/27/26 - Wednesday

Written By Arnold Chua

A1) Tempo Push Press (41X1) 5x3

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

**4 second descent, 1 second pause at bottom, 1 second pause at top

A2) Strict Pullups 5x5 or Pullup Progressions 5x10 (skip if you did Murph on Monday)

A3) GHD Situp 5x10

B) EMOM 12

1- Max Hang Power Snatches

2- Max Burpees Over Bar

3- Max Calorie Row/Bike/Ski

4- Rest

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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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5/26/26 - Tuesday