11/7/25 - Friday

Written By Arnold Chua

A1) Deadlift 6x4

*Start at 70% and work up

A2) L-Sit or Tuck Hold 5x 1:00

B) E3MOM x5

5 Pullups

5 DB OH Lunges each arm

5 Burpees

*Add 2 reps each round. Max burpees in final round. (5, 7, 9, 11, 13+)


T1- Scale as needed

T2- 45/30

T3- 50/35

T4- 70/50 and Chest to Bar Pullups. Start with 7s


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

11/5/25 - Wednesday