warm up: 400 m job, then 10 minutes mobility:
- Back squat - 10x w/bar, 5x@60%, 5x@70%, 5x@80%; rest 2-3 min b/t sets
- Regular grip bench Press 4-5 @ build up to a moderate weight 5x4
3. Chin Ups - AMRAP x4; rest 3 min
- Plank on floor - 60 sec x3
- Hanging Knee raises 25x3
(OH = overhead, WCU = weighted chin up, HS = handstand, AMRAP = as many reps as possible)