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

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Warm up One minute of each Row Bike Ski Jump rope Endurance Amrap 18 40/28 calorie bike 1000 m ski Rest 2 minutes Amrap 18 100 double or...

WARM UP Couch Stretch Down Dog Pigeon Worlds Grealest Stretch STRENGTH GIANT SETS 3 Rounds 3 Long Jumps 15 - 12-9 → Back Rack Reverse...