Warm-up
Strict pull-ups, 3×8
Overhead squat with dowel, 3×10
Goblet squats, 3×10
KB press, 3×5/side
Strength
A. Press 5RM
B.Deadlift vs bands 8×2 on 60s
C. Back squat 5×5(total sets), 20 rep squat @85% of above
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –