3/3/26 - Tuesday

Written By Arnold Chua

A1) Front Squat 8x2

*Start at 70% and work up

A2) Bird Dog Rows 5x10

B) For Time:

100 KB Swings

75 Wallballs

50 Calorie Row/Bike/Ski


T1- Scale as needed

T2 and T3- 53/35

T4- 70/53


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
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3/2/26 - Monday