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
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