3/31/25
- John McGuire
- Mar 30
- 1 min read
Warm up
30 second handstand hold
30 second active hang
20 rear delt flys
12/12 single arm kneeling-strict press
10 db skull crushers
15 supine rows
10 db curls
9/9 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 6
Then
5 Rounds
4/4 single arm, kneeling strict presses
6 pull-ups (POW) progression or weighted
15/12 cal ski for time
15/12 cal row for time
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