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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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I go you go 5x 200 m runs each 5x 200 m rows each 5x 200 m runs each 5x 200 m ski each 5x 200 m runs each

 
 
 
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Strict press-heavy 9 Then fire Set 1 X 20 Five rounds-building sets 5 pull-ups pow 5 barbell curls 5/5 bottoms up presses 5 overhead dumbbell tricep extensions Condition Mixed Tabata Ball slams Double

 
 
 

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