9/29/26 - Tuesday

Written By Arnold Chua

A1) Backsquat 5x5

*Start at 70% and work up

A2) Glute Ham Raises 5x 8-10

A3) Banded Side Shuffle 5x100ft

B) AMRAP 9

30 Double Unders or 60 Single Unders

15 Wallballs

T1- Scale as needed

T2, T3 and T4- 20/14

Mobility-

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua
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9/28/26 - Monday