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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