Warm up:
10 min
2 wall walls + 10 sec handstand hold
8 L/8 R single arm DB upright rows
8 dual DB bicep curl to Arnold press
20 plank shoulder taps
10 scapular push ups
Strength:
Bench press
10-10-8-8-6-6-5-5-5-5
Workout:
4 rounds
3 wall walls
12 DB thrusters
9 strict pull ups
10 min
2 wall walls + 10 sec handstand hold
8 L/8 R single arm DB upright rows
8 dual DB bicep curl to Arnold press
20 plank shoulder taps
10 scapular push ups
Strength:
Bench press
10-10-8-8-6-6-5-5-5-5
Workout:
4 rounds
3 wall walls
12 DB thrusters
9 strict pull ups
