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 

-Post results under comments