Fitness
A1. Back Squats – 5 x 5 w/3 Min Rest
A2. Strict Pull-ups x 5 – After each set of squats
B. EMOM – 15 Mins
1st Min – 5 x Deadlifts
2nd Min – 15 – 20 x Sit-ups
3rd Min – 10 x Alternating Lunges
(5 Sets total for each movement)
Performance
A1. Back Squats – 10 x 10 @ 40%-60%
Perform 1 set every 2 Mins
A2. Strict Pull-ups x 5 – After each set of squats
B. EMOM – 15 Mins
1st Min – 5 x Deadlifts (Moderately Heavy)
2nd Min – 30-40 x Double-unders
3rd Min – 10-20 x Alternating Lunges (Weighted Optional)
(5 Sets total for each movement)
Sport
A1. Back Squats – 10 x 10 @ 40%-60%
Perform 1 set every 2 Mins
A2. Strict C2B Pull-ups x 5 – After each set of squats
B. EMOM – 15 Mins
1st Min – 5/3 x Muscle-ups
2nd Min – 50 x Double-unders
3rd Min – 10 x HSPU
(5 Sets total for each movement)
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