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3/14/24 front squat/ 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


Extra

Alternating guerilla rows 3x12/12

Knees over toes split squat 3x12-15

GHD sit ups 3x10


 
 
 

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