6/23/26 - Tuesday

Jun 22

A1) Barbell Reverse Lunges 5x10 (alternating)

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

A2) GHD Hip Extensions 5x10

B) 5 Rounds, each for time:

50m Prowler Push

*2-3 minute rest between efforts

T1- Scale as needed

T2- 100/60

T3- 130/90

T4- 160/120

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

6/22/26 - Monday