9/16/25 - Tuesday

Written By Arnold Chua

A1) Tempo Backsquat (52X1) 5x3

*Start at 60% and work up as high as 80%

A2) Glute Ham Raises 5x 8-10

B) For Time:

100 Double Unders or 200 Single Unders

75 KB Swings

50 KB OH Lunges

75 KB Swings

100 Double Unders or 200 Single Unders


T1- Scale as needed

T2 and T3- 53/35

T4- 53/35 KB and Double DB OH Lunges 45/30


Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua
Next

9/15/25 - Monday