7/30/25 - Wednesday

Written By Arnold Chua

A1) Split Jerks 7x2

*Start at 70% of 1RM and work up

A2) Bird Dog Rows 5x10

B) For Time:

50/40 Calorie Row/Bike/Ski/Run

40 KB Swings

30 KB OH Lunges (10R/10L)

200m Single KB OH Carry


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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7/29/25 - Tuesday