9/23/26 - 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/Weighted Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10

B) AMRAP 10

7 Burpees Over Bar

7 Shoulder to OH

7 Toe to Bar

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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9/22/26 - Tuesday