11/18/25 - Tuesday

Written By Arnold Chua

A1) Front Squat 8-6-6-4-4-4

*Start at 65% and work up

A2) Gorilla Rows 5x10

B) E3MOM x5

200m Run

7 Front Squats

7 Toes to Bar


*Add 2 FS and T2B each round. Max T2B in final round. (7, 9, 11, 13, 15+)


T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75


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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11/17/25 - Monday