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8/1/24 20s

WARM up

10 Cal Row

10 Cal SKi

10 Cal Bike

20 Sec Dead hang

20 Sec Handstand Hold

20 Sec Split Squat Hold


STRENGTH

20s - Go tor PR°S

Close Grip Bench Press

Barbell Row

DB Push Press

Barbell Front Squat

DB Row


EXTRA

3 Rounds

10 Ab Wheel Roll Outs

15 Barbell Curls

Max Dips

 
 
 

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Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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