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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