Warm up
2 Rounds
30 seconds of each
Bike
Dead hang
Squat hold
Active hang
Strength
Split squat-Heavy 8
Then 3 rounds
5/5 split squats
5 Strict Tempo Pull Ups
5 Strict Tempo Dips
Tempo-4 second negatives
Add weight if possible
Barbell Row-Heavy 8
Then 3 Rounds
5 Rows
10 DB Front Squats
Max Push Ups
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