A. Back Squat 70%(2x5) @3x11 *Elevate Heels 1 Mat (180#)
B1. Dumbbell Bench Press 4.4 @32x0 x 3 Rest :90 (two 25# then two 20#)
(4 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)
B2. Ring Rows 5 @3211 Rest :90
C1. Max strict pull-ups x 4 Rest: 90
6, 6, 6, 6, 6
C2. Strict Ring Dips 3-5 Rest :90
5, 5, 5, 5, 5
D1. Glute Hamstring Raises 3 x 5 (Assisted if necessary)
D2. Weighted Land Mines 5 Each Side (45lb bar with 10lb plate)
E. Hand Stand Practice 10 Minutes
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