9/22/26 - Tuesday

Written By Arnold Chua

A1) Barbell Reverse Lunges 5x10 (alternating)

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

A2) Seated Vertical Jumps 5x5

*Start seated on a box at just above parallel. Rock back, pick up the feet and drive them into the ground hard. Explode up into triple extension. Land, sit back and repeat. Hold light DBs at your sides, you pick the weight.

B) For Time:

100 Double Unders or 200 Single Unders

75 KB Swings

50 Box Jump or Step Overs

75 KB Swings

100 Double Unders or 200 Single Unders

T1- Scale as needed

T2 and T3- 53/35 and 24"/20"

T4- 53/35 and KB Weighted Step Overs 24"/20"

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
Next

9/21/26 - Monday