11/11/25 - Tuesday

Written By Arnold Chua

A1) Backsquat 8-6-6-4-4-4

*Start at 65% and work up

A2) Glute Ham Raises 5x 8-10

B) For Time:

40 Double Unders or 80 Single Unders

20 Toes to Bar

40 Deadlifts

20 Toes to Bar

40 Double Unders or 80 Single Unders


T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155


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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11/10/25 - Monday