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3/17/25

WARM UP

30 Second Handstand Hold

30 Second Active Hang

1 Wall walk or 3 inchworm push-ups

10 Reor Delt FLys


STRENGTH

Strict Press - Heavy 3

Then 3 Rounds

1 Strict Press

3 Chin ups- weighted or Pregression


3 Rounds

20 squatless wall ball

10/7 cal ski

100 m farmers carry AHAP

10/7 cal row

20 Ring rows

 
 
 

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11/18/25

Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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