7/10/26 - Friday

Jul 9

Written By Arnold Chua

A1) Deadlift 5x4

*Start at 75% and work up

A2) Jumping Lunge w/ KB Rotation 5x10

B) AMRAP 12

21 Calorie Row/Bike/Ski

15 HSPU, Ring Dips or Pushups

9 Power Snatches

T1- Scale as needed

T2- 95/65

T3- 115/75 and HSPU

T4- 135/95 and Ring Dips

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

7/11/26 - Saturday

7/8/26 - Wednesday