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