Fitness
A) 5 sets:
Strict Pull Ups x 4-6 reps @ 20X1. Rest 45 secs
Turkish Get Up x 3 reps each arm. Rest 45 secs
B) 12-9-6 reps for time:
Wall Balls (9/6kg)
Box Jumps
-Rest 2 minutes-
Repeat x 2-3 (3 if under 3 mins per set)
Goal is consistency (work @ 80-90%)
Performance
A) 5 sets:
Weighted Pull Ups x 2-3 reps @ 21X0
Rest 15 secs
Strict Pull Ups x Max Reps @ 21X0
Rest 3 mins
B) As Fitness
A) 5 sets:
Strict Pull Ups x 4-6 reps @ 20X1. Rest 45 secs
Turkish Get Up x 3 reps each arm. Rest 45 secs
B) 12-9-6 reps for time:
Wall Balls (9/6kg)
Box Jumps
-Rest 2 minutes-
Repeat x 2-3 (3 if under 3 mins per set)
Goal is consistency (work @ 80-90%)
Performance
A) 5 sets:
Weighted Pull Ups x 2-3 reps @ 21X0
Rest 15 secs
Strict Pull Ups x Max Reps @ 21X0
Rest 3 mins
B) As Fitness
