6/17/25 - Tuesday

Written By Arnold Chua

A1) Front Squat 5x3

*Start at 60% and work up as high as 80%

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) EMOM 16

1- Max Wallballs 20/14

2- Max Box Jump/Step Overs 24"/20"

3- Max Calorie Row/Bike/Ski/Run

4- Rest


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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6/16/25 - Monday