Updated: Mar 10, 2024
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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