4/17/25

Warm up

World’s greatest stretch 15 floor to overheads

15 air squats

15 barbell clean and presses

30 second active hang

20 second L sit

Strength

15-12-9 Building weight and progression

Back squats

Pull ups

Ring rows

Dips

Hand release push ups

Back squats

Build a heavy 9

Then 3-5 rounds

6 Back squats

100 ft sled push

2 Legless rope climbs

Extra

Clean to overheads-Building sets

1x9

1x6

Build a heavy 3

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