9/19/25 - Friday

Written By Arnold Chua

A1) Tempo Deadlift 5x3

*Start at 70% and work up

**5 second descent

A2) GHD Situps or V-ups 5x 8-10

B) 3 Rounds For Time:

400m Run

25 Wallballs


T1- Scale as needed

T2 and T3- 20/14

T4- 30/20


Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua
Next

9/17/25 - Wednesday