3/31/25

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