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3/4

40 minute ascending ladder

5-10-15-20-etc…

Cal row

Cal ski

Lateral step jumps

V ups


 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
3/2

Back squat- 1x5 with a pause 1x20 empty bar Build a heavy3 Then 3x1@90-100% 2-4 rounds 500 m row 20 double kettlebell deadlifts 100 m farmers carry 1 minute sprint on bike at high resistance (20+)

 
 
 

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