7/18/25 - Friday

Jul 17

A1) OH Squat 5x3

*Start at 60% of 1RM OHS and work up as high as 85%

A2) IYTs 5x10

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

B) AMRAP 10

12 DB Snatches (alternating)

18 DB OH Lunges

24 Wallballs

T1- Scale as needed

T2- 45/30 DB and 20/14 WB

T3- 50/35 DB and 20/14 WB

T4- 70/50 DB and 30/20 WB

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

7/16/25 - Wednesday