4/22/26 - Wednesday

Written By Arnold Chua

A1) 5x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

A3) Landmine Oblique Rotations 5x10 or Glute Bridge Plate Rotations 5x10

B) AMRAP 10

45 Double Unders or 75 Single Unders

15 Shoulder to OH

5 Burpees Over Bar

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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4/21/26 - Tuesday