1979752_10152358296201450_846724489896166827_n

Fitness 

A.  3 Sets NFT 

10 x Supine Ring Rows (Perfect Hollow Position) 

10 x Palms 2 Elbows 

10 x  2 Sec Pause Goblet Squat 

B.  4 Sets for Max distance 

2 Mins @ Row/Run/SkiErg/AB 

1 Min Rest 

Performance 

A.  3 Sets NFT 

3 – 5 x Muscle-ups or Progressions  

10 x Box Jumps (Max Height) 

60 Sec HS Hold 

B.  4 Sets for Max distance 

2 Mins @ Row/Run/SkiErg/AB 

1 Min Rest 

-Post results under comments