3/24/26 - Tuesday

Written By Arnold Chua

A1) Tempo Backsquat (52X1) 5x5

*Start at 60% and work up

A2) Glute Ham Raises 5x 8-10

B) AMRAP 8

30 Double Unders of 60 Single Unders

12 DB OH Lunges (6R/6L)

12 HSPU, Ring Dips or Pushups

T1- Scale as needed

T2- 45/30 DB and Pushups

T3- 50/35 DB and Ring Dips

T4- 70/50 DB and HSPU

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

3/23/26 - Monday