1/30/26 - Friday

Jan 29

A1) Pause OH Squat 5x3

*3 second pause at bottom

*Start at 65% of 1RM OHS and work up

A2) IYTs 5x10

*Use small plates or light dbs. Perform in a standing hinged position.

B) EMOM 16

1- Max KB Swings 53/35 or 70/53

2- Max Box Jump/Step Overs

3- Max Calorie Row/Bike/Ski

4- Rest

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

1/31/26 - Saturday