4/17/26 - Friday

Written By Arnold Chua

A1) OH Squat 5x3

*Start at 70% of 1RM OHS and work up

A2) IYTs 5x10

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

B) AMRAP 10

45 Double Unders or 90 Single Unders

30 KB Swings

15 Pullups

T1- Scale as needed

T2- 53/35

T3- 53/35 and Chest to Bar Pullups

T4- 70/53 and 5 Bar/Ring Muscle Ups

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
Next

4/15/26 - Wednesday