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4/11/24 Back squat/ strict press

Warm up

30 second handstand hold

1 minute row

30/30 second side plank


Strength

Giant sets

4 long jumps

4 back squats -Increase weight each round til heavy 4 is hit

4 strict toes to bar


Then

Back squat-3x4@90% of your heavy 4


Giant set

Max strict chin ups

4 strict presses-Increase weight each round til you hit a heavy 4

8/5 cal bike


Then

Strict press 3x4@90% heavy 4


Extra

20s

Db bench press

Db row

Db front squat


 
 
 

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