3932 Wednesday 11/20/2024

A
3 min Ski or Row
1 length walking lunges
10 hanging scap pulls
10 kb sdhp

1 length walking lunges
10 kip swings
5 strict hspu

1 length walking lunges
10 strict pullups
10 kb sdhp
(10 min)

B
Weighted Pullups
5x3
*Alternate with freestanding handstand practice
(15 min)

C
5 rounds
21 air squats
15 SDHP (95/65lb)
9 alt. barbell wipers
*13 min timecap

D
3 Rounds
10 DB curls
max set banded tricep ext
*rest to recovery between rounds
(5 min)