Fitness: A.) 10-15 min Kipping pull-up practice Bar muscle up practice EMOM – 10 min 1st min – 5 kipping pull-ups (focus on technique) 2nd min – 30-40 sec plank hold B.) 4 Rounds – 4 min to complete 10 Max Height WB’s (during first min) 500M Row (-10 sec each round) (during min 2-4)...Read More

Fitness: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/KB Snatch (5R/5L) (55/35) 10 Step ups (24/20) 1 lap run Performance: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/ Snatch (5R/5L) (55/35) 10 box jumps/ step down (24/20) 1 lap run Competitor: Super...Read More