Papi Culo

I. 10 sets

3 Tempo Back Squats @55-60% of max

(3 second negative 2 second hold @ bottom)

3 Strict Chin Ups Rx plus strict chin up chest 2 bar

II. 14 minute ladder

3-6-9-12-15-18-21...

Hang Cleans (135/95)

Handstand Push ups scale push press

III. 1 minute max effort assault bike