Fitness
A. 3 Sets NFT
10 x Power Swings
10 x Hollow Rocks
10 x Ring Push-ups
B. 5 Sets
30 x Sec Max Effort Strict Pull-ups
30 x Sec Rest
30 x Sec Max Effort Row (Meters)
1 Min Rest
Performance – Sport
A. 3 x Power Clean Clusters
3-3-3 w/15 Sec Rest
2 Min Rest
B. 5 Sets
30 x Sec Max Effort Strict Pull-ups
30 x Sec Rest
30 x Sec Max Effort Row (Meters)
1 Min Rest
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