6/24/26 - Wednesday

Written By Arnold Chua

A1) 7x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

A3) GHD Situp 5x10

B) E3MOMx5

7 Calorie Row/Bike/Ski

7 Hang Power Cleans

7 Shoulder to OH

30 Double Unders or 60 Single Unders

*Add 2 Calories/HPC/S2OH each round.

**DU/SU stays at 30. Max DU/SU in final round.

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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6/23/26 - Tuesday