3/25/24 front squat/ row

Warm up

30 second L hang

30 second handstand hold

30 seconds wall facing squat hold

Then

3 rounds

3 weighted or negative pull ups

6 wall facing squats

9 inch worm push ups

Strength

Front squat 3x4

Barbell row 3x4

20s

Back squat

Strict press

DB row

Extra

Single arm row with pause

Sled push/ pull 3x100 ft ahap

GHD sit ups 3x10