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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