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Warplease note

Todays 5pm class has been moved to 545

Warm up

10 cal row

30 second handstand hold

30 sec scapula chin ups

then 3 rounds

3-5 bottoms up presses

3-5 bottoms up squats


Build a heavy 2 for each

Strict press

Chin up

Conditioning ABA

A-40 single db step ups 24/20 35/20

B-Every 90 secondsx3 rounds

1 strict press

15 seconds max strict chin ups


3x8-12 scaption raises

3x8-12 lat db row

3x8 kb push press with 4 second negatives

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