10/3/25 - Friday

Written By Arnold Chua

A1) Tempo OH Squat (52X1) 5x3

*Start at 65% of 1RM OHS and work up as high as 85%

A2) IYTs 5x10

*Use small plates or light dbs. Perform in a standing hinged position.

B) For Time:

40 Wallballs

30 Deadlifts

20 Burpees Over Bar

30 Deadlifts

40 Wallballs


T1- Scale as needed

T2- 20/14 WB and 135/95 DL

T3- 20/14 WB and 155/105 DL

T4- 20/14 WB and 185/125 DL


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
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10/1/25 - Wednesday