7/9/25 - Wednesday

Written By Arnold Chua

A1) Bench Press 5x5

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

A2) Bird Dog Rows 5x10

B) E3MOM x5

200m Run

7 Shoulder to OH

7 Pullups


*Add 2 reps each round. Max pullups in final round. (7, 9, 11, 13, 15+)


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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7/8/25 - Tuesday