2/19/24 front squat, and barbell row

Warm up

30 second L hang

30 second handstand hold

30 seconds wall facing squat hold

Then

3 rounds

3 weighted or negative pull ups

6 wall facing squats

9 inch worm push ups

Strength

Front squat 3x4

Barbell row 3x4

20s

Back squat

Strict press

DB row

DB bench press

Extra

50/50 reverse lunges with bar onback

40 rear delt flys

30 deficit push-ups

20 barbell curls