Warm up

3 Rounds

20 sec on 10 sec off


Sit ups

Pause Squats - 1 count @ bottom of squat


Handstand Drills (More time)

Rope Climbs (Less time)


Bench Press: 50% 1x5, 60% 2x4, 70% 2x3, 80% 2x3, 85% 4x2


4 Rounds

1min max pull-ups

1 min Jumping Split lunges

1min rest


Foam Roll Quads

Banded Upper

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