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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