5/7/25 - Wednesday

Written By Arnold Chua

A1) Shoulder Press 5x5

*Start at 70% of 1RM Shoulder Press and work up

A2) Bird Dog Rows 5x10

B) For Time:

80 Double Unders or 150 Single Unders

60 KB Swings

40 KB OH Lunges (alternating)

60 KB Swings

80 Double Unders or 150 Single Unders


T1- Scale as needed

T2, T3 and T4- 53/35


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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5/6/25 - Tuesday