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4/1/24 back squat/ strict preds

Warm up

30 second handstand hold

1 minute row

30/30 second side plank

Then

3 rounds

5 cal bike

3 inch worm push-ups

Max strict chest to bar pull ups


Strength

Back squat 3x4

Strict press 3x4


Strength Endurance

18-16-14-12-10-8-6-4-2

Cal ski

DB push press (20 rep max weight)

Hand release push ups

Deadlifts (20 rep max number)






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