Fitness
A1. Back Squats – 5 x 10
A2. Strict Pull-ups x 5 w/2-4 Min Rest
B. EMOM – 10 Mins
Even – 20 Sec Max Calorie Row
Odd – 8 x Heavy Kettlebell RDL
C. 30 x Kettlebell Rows (15/15) (NFT)
Performance
A1. Back Squats – 10 x 10 @ 40%-60% + 5lb-10lb (Last week)
A2. Strict Pull-ups x 5 w/2-4 Min Rest
B. EMOM – 10 Mins
Even – 20 Sec Max Calorie Row
Odd – 5 x Heavy Power Cleans
C. 30 x Kipping Pull-ups (Keep it tight and efficient)
Sport
A1. Back Squats – 10 x 10 @ 40%-60% + 5lb-10lb (Last week)
A2. Strict C2B Pull-ups x 5 w/2-4 Min Rest
B. EMOM – 10 Mins
Even – 20 Sec Max Calorie row
Odd – 5 x Heavy Power Cleans (Start at 185lb/125lb)
C. 30 x C2B Kipping/Butterfly Pull-ups
Stay efficient, perform in three sets with a partner (You go I go) if possible
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