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3/4/24 back squat/ strict press

Updated: Mar 10

Warm up

30 second handstand hold

1 minute row

30/30 second side plank

Then

3 rounds

5 cal bike

5 cal skil

Max strict chest to bar pull ups


Strength

Back squat 3x4

Strict press 3x4

20s

Bench press

Barbell row


Extra

3 rounds

Single arm overhead walking lunge 50ft left arm

Single arm walking lunge right arm

20 hand release push ups

10 chin upa



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