4/11/25 - Friday

Apr 10

A1) Barbell Split Squats 5x10 (5R/5L)

*Start at 135/95 or 115/75 and work up

*Add 5-10lbs across all sets from last time if possible

A2) GHD Hip Extensions 5x10

B) E3MOM x5

200m Run

7 Deadlifts

7 Toes to Bar

*Add 2 reps each round. Max Toes to Bar in final round.

T1- Scale as needed

T2- 135/95

T3- 155/105

T4- 185/125 and start with 9’s

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

4/12/25 - Saturday