3/24/25
- John McGuire
- Mar 23
- 1 min read
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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