1/20/26 - Tuesday

Written By Arnold Chua

A1) Front Squat 5x5

*Start at 65% and work up

A2) Bird Dog Rows 5x10

B) 4 Rounds For Time:

200m Run

15 Wallballs

10 Deadlifts


T1- Scale as needed

T2- 135/95 and 20/14

T3- 185/125 and 20/14

T4- 225/155 and 20/14


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
Next

1/17/26 - Saturday