6/5/23 Back squat 5x5

Warm up

1 minute bike

30 second Squat hold

30 second handstand hold

30 second active hang

Then

3 rounds

3 squat jumps

3 negative handstand push-ups

3 negative pull ups

Strength

Back squat-Build a heavy 6

Conditioning-ABABA

A--1/2 mixed tabata

Strict pull ups

Strict handstand push-ups

B-Every other minute x 3

20 seconds lateral hurdles

4 back squats

30 second weighted flutters

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