10/14/23 strict press x 2

Warm up

3 minute row

10 pvc overhead squats

10 dead to active hangs

then 4 roubds

5/5 bottoms up press-Increase weight each toubd

4/4 pistol squats-Progress each round

3/3 negative pull ups or weighted pull ups-Increase weight each round

Strength

Strict press-Build a heavy 2

Conditioning

3 rounds for time of:

Row 500 meters

50 double-unders

5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,200-ft overhead walking lunge 45/25 lb plate

Scale the wall walk plus hs push up to inchworm plus down dog push up