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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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6/4

5 rounds-Building sets 8/8 single arm landmine presses 10 dbl kb swings 12 kb high pulls Amrap7 100 meter run 10 med ball over shoulder 100 meter run 10 med ball squats

 
 
 

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