11/4/25 - Tuesday

Written By Arnold Chua

A1) Front Squat 9-7-7-5-5-5

*Start at 65% and work up

A2) T-Bar Landmine Rows 5x10

B) AMRAP 9

30 Double Unders or 50 Single Unders

20 KB Swings

10 Single Arm KB Thrusters (5R/5L)


T1- Scale as needed

T2, T3 and T4- 53/35


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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11/3/25 - Monday