Warm up
30 second handstand hold
1 minute row
30/30 second side plank
Then
3 rounds
5 cal bike
5 cal skil
Max strict chest to bar pull ups
Strength
Back squat 3x4
Strict press 3x4
20s
Push press
Front squat
Barbell row
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
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