3/11/24 back squat and strict press

Warm up

30 second handstand hold

1 minute row

30/30 second side plank

Then

3 rounds

5 cal bike

3 inch worm push-ups

Max strict chest to bar pull ups

Strength

Back squat 3x4

Strict press 3x4

20s

Bench press

Barbell row

Extra

3 rounds

40 (20/20) reverse lunges with a barbell 45/33

15 lateral raises

30 (15/15) reverse lunges

15 lateral raises

20 (10/10) reverse lunges

15 lateral raises

10 (5/5)

15 lateral raises