12/5/25 - Friday

Dec 4

A1) Deadlift 5x3

*Start at 70% and work up

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

B) E3MOM x5

5 Hang Power Snatches

5 Burpees Over Bar

5 Pullups

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

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 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

12/6/25 - Saturday