top of page
Search

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

See All
4/18/23 strict press 10 x 3

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...

 
 
 
6/24

I go you go 5x 200 m runs each 5x 200 m rows each 5x 200 m runs each 5x 200 m ski each 5x 200 m runs each

 
 
 
6/23

Strict press-heavy 9 Then fire Set 1 X 20 Five rounds-building sets 5 pull-ups pow 5 barbell curls 5/5 bottoms up presses 5 overhead dumbbell tricep extensions Condition Mixed Tabata Ball slams Double

 
 
 

Comments

bottom of page