6/17/26 - Wednesday

Written By Arnold Chua

A1) Bench Press 10-8-6-4-2

*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) AMRAP 10

3, 6, 9, 12, 15...Climb the ladder

Box Jump/Step Overs

Shoulder to OH

Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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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6/16/26 - Tuesday