Thirsty Thursday? Spencer putting up weights!


Back Squat (3x3x3x3)
  • Rest 10 seconds between each set of 3. Rest 2 Minutes between each round. Increase weight after each round. Try to increase weight from last week. 3-4 sets.
  • 20 minute time cap.


12 Min EMOM:

Min 1: 30 sec handstand holds
Min 2: 7 Strict Toes to Bar
Min 3: 7 weighted/ring dips

L2: Toes to Bar, Banded Dips
L3: Knees to Elbows


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