2/7/24 front squat & 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 tempo push ups

Strength

Superset

Front squat 3x4

Barbell row 3x4

20s

Back squat

Strict press

DB row

DB bench press

Conditioning

30 pull ups

30 barbell thrusters 45/33

30 knees to elbows