11/19/25 - Wednesday

Written By Arnold Chua

A1) Bench Press 5x3

*Start at 70% of 1RM Bench Press and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) 3 Rounds For Time:

21/18 Calorie Row/Bike/Ski/Run

15 Hang Power Snatch

9 HSPU, Ring Dips or Pushups


T1- Scale as needed

T2- 75/55

T3- 95/65 and Ring Dips

T4- 115/75 and HSPU


Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua
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11/18/25 - Tuesday