11/14/25 - Friday

Written By Arnold Chua

A1) Barbell Split Squats 5x10 (5R/5L)

*Start at 135/95 or 115/75 and work up

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

A2) GHD Hip Extensions 5x10

B) "Helen"

3 Rounds For Time:

400m Run

21 KB Swings

12 Pullups


T1- Scale as needed

T2 and T3- 53/35 (Rx)

T4- 70/53 and Chest to Bar Pullups


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
Next

11/12/25 - Wednesday