7/15/26 - Wednesday

Written By Arnold Chua

A1) Push Press 5x3

*Start at 70% of 1RM Push Press and work up

A2) Strict/Weighted Pullups 5x5 or Pullup Progressions 5x10

A3) GHD Situps 5x10

B) AMRAP 12

30 Double Unders or 60 Single Unders

6 Burpees Over Bar

12 Shoulder to OH

15 Pullups

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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7/14/26 - Tuesday