4/18/23 strict press 10 x 3

Warm up

1/2 mile run

30 second handstand hold

30 second L hang

then

3 rounds

5 bottoms up presses

5 negative pull ups

200 m run with a sandbag

Strength

Strict press bURL's a heavy 2

Conditioning

6 rounds rx 20/14 lb vest

0:00 1 strict press + 30 seconds max pull ups

1:00 200 m run

3;00 repeat

Extra mile

1 mile run