4/7/25

Warm up 30 seconds handstand hold

30 seconds active hang 2 rounds

10 rear dealt flies

10 supine rows

10 tips

100 meter run

Strength Kneeling dumbbell, strict press-building sets

1x9

1x6

Build a heavy three

Then A-B-C-B-A

A-for Time

1000 m run or 50/40 calorie bike

(Reduce distance if you don’t think you can make it back under 5 minutes)

B-AMRAP2

5 pull-ups

10 High swings

C-EMOM3

1/1 kneeling strict press

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