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
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