11\28/23 strict press x 4

Warm up

5 minutes single cardio focus (run, bike ,row, double under practice or ski)

30 second handstand hold

3 rounds

3 negative handstand push ups

5 negative pull ups

7 heel elevated goblet squats (Ass to grass)

Strength

Strict press-Build a heavy 4

Then

3x2

Strict chest to bar pull ups-1 minute max reps

Conditioning ABACABA

30 second rest between tasks

A-Strict chest to bar pull ups 60% 1 min max, 1 min cap

B-30 wall ball 1 minute cap

C-250 double unders or jumping jacks-3 minute max