10/31/25 - Friday

Oct 30

A1) Barbell Reverse Lunges 5x10 (alternating)

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

A2) GHD Hip Extensions 5x10

B) "Fran"

For Time:

21-15-9

Thruster

Pullup

T1- Scale as needed

T2, T3 and T4- 95/65 (Rx)

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

11/1/25 - Saturday