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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


3 rounds

5 cal bike

5 cal skil

Max strict chest to bar pull ups


Back squat 3x4

Strict press 3x4


Bench press

Barbell row


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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4/22/24 back squat/ strict press

Warm up World’s greatest stretch one minute each side One minute row One wall walk One minute bike Two wall walks 30 second wall facing squat Three wall walks Strength Back squat 3x4 Strict press 3x4


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