9/15/25 - Monday

Sep 14

A1) 7x (Clean Pull + Hang Clean + Clean)

*Start at 60% of 1RM Clean and work up

A2) Half Kneeling DB Strict Press 5x 5-7 each side

B) AMRAP 10

10 Hang Clusters

15 Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows

Arnold Chua

9/16/25 - Tuesday