7/29/26 - Wednesday

Written By Arnold Chua

A1) Split Jerk 10x1

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

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

A3) GHD Situps 5x10

B) 4 Rounds For Time:

200m Run

15 Wallballs

12 Toes to Bar

9 Shoulder to OH

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
Next

7/28/26 - Tuesday