Fitness
A1. Back Squats – 5 x 7 w/4 Min Rest
A2. Strict Pull-ups – 5 x 5 – Between Sets
B. 3 Sets
10 x Deadlifts @ 55%
90 x Sec Cal Row
2 Min Rest
Performance
Warm-up – OHS – 2 x 10
A1. Back Squats – 10 x 10 @ 40%-60% + 5-10lb w/2 Min Rest
A2. Strict Pull-ups – 10 x 5 – Between Sets (Wide Grip)
B. 3 Sets
10 x Deadlifts @ 60%
90 x Sec Cal Row
2 Min Rest
Sport
Warm-up – OHS – 2 x 10
A1. Back Squats – 10 x 10 @ 40%-60% + 5-10lb w/2 Min Rest
A2. Strict C2B Pull-ups – 10 x 5 – Between Sets
B. 3 Sets
10 x Deadlifts @ 75%
90 x Sec Cal Row
2 Min Rest
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