Fitness

A1.  Back Squats – 5 x 6 w/4 Min Rest

A2.  Strict Chin-ups – 5 x 5

B.  3 Sets

7 x Deadlifts

2 Min Max Meter Row

2 Min Rest

Performance

A1.  Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest

A2.  Strict Chin-ups – 10 x 5 

B.  3 Sets  

7 x Deadlifts @ 65%-75% 

2 Min Max Meter Row 

2 Min Rest 

Sport 

A1.  Back Squats – 10 x 10 +5lb-10lb w/2 Min Rest

A2.  Strict C2B Chin-ups – 10 x 5 

B.  3 Sets  

7 x Deadlifts @ 75% 

2 Min Max Meter Ski Erg 

2 Min Rest

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