Warm up
30 second handstand hold
30 sec wall sit
30 second active hang
then
3 rounds
5 barbell clusters
3 negative chin ups
Strength
Back squat-build a heavy 5
Then
4 rounds
3 back squats
2 wall wall walks
Max chin ups
Strict press -Build a heavy 5
Then
4 rounds
3 strict presses
5/5 Bulgarian split squat
7/ single arm rows
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