1/7/26 - Wednesday

Written By Arnold Chua

A1) Tempo Shoulder Press (41X1) 5x5

*Start at 60% of 1RM Shoulder Press and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) E3MOM x5

15/12 Calorie Row/Bike/Ski

5 Hang Power Power Snatch

5 Burpees Over Bar


*Add 2 Power Snatches and Burpees each round. Max Burpees in final round. (5, 7, 9, 11, 13+)


T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75


Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua
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1/6/26 - Tuesday