10/22/25 - Wednesday

Written By Arnold Chua

A1) Bench Press 5x5

*Start at 60% of 1RM Bench Press and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) 4 Rounds For Time:

200m Run

15 Power Cleans

10 Pushups, Ring Dips or HSPU


T1- Scale as needed

T2- 95/65

T3- 115/75 and Ring Dips

T4- 135/95 and HSPU


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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10/21/25 - Tuesday