3/24/25

Warm up

30 second handstand hold

30 second active hang

20 rear delt flys

15/15 single arm kneeling-strict press

10 db skull crushers

15 supine rows

10 db curls

12/12 single arm kneeling-strict press-add weight

10 db skull crushers

12 supine rows-Progress

10 db curls

Strength

Kneeling single arm,strict press-build a heavy 9

Then

4 Rounds

6/6 single arm, kneeling, strict presses

6 pull-ups

25 ball slams

Extra

21-15-9

Dips

Barbell curls cal bike

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