1/13/26 - Tuesday

Jan 12

Written By Arnold Chua

A1) Backsquat 5x5

*Start at 65% and work up

A2) Glute Ham Raises 5x 8-10

B) EMOM x12

1- Max Box Jumps/Step Overs

2- Max Barbell Front Rack Lunges

3- Max Calorie Row/Bike/Ski/Run

4- Rest

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

1/14/26 - Wednesday

1/12/26 - Monday