8/6/25 - Wednesday

Written By Arnold Chua

A1) Bench Press 5x3

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

A2) Bird Dog Rows 5x10

B) EMOM x12

1- Max reps Pullups

2- Max reps Shoulder to OH

3- Max Calorie Row/Bike/Ski/Run

4- Rest


T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95


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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8/5/25 - Tuesday