10/14/25 - Tuesday

Oct 13

Written By Arnold Chua

A1) Backsquat 10-8-8-6-6-6

*Start at 65% and work up

A2) Glute Ham Raises 5x 8-10

B) For Time:

50 Calorie Row/Bike/Ski/Run

40 DB Snatches (alternating)

30 DB OH Lunges

40 DB Snatches (alternating)

50 Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- KB Snatches 53/35

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

10/13/25 - Monday