Fitness
A) 4 sets:
Front Squats x 6 – 8 @21X1 Rest 30s
Strict Pull Up x 6 – 8 @20X1 (self assisted) Rest 30s
Hollow body hold x 30-60s Rest 30s
B) In pairs, for time:
Row 500m each (one person working)
Run 400m each (one person working)
Row 500m each (one person working)
Run 400m each (one person working)
Performance
A) 6 sets:
Front Squat x 2-3 @21X1 Rest 1 min
Weighted Pull Up x 2-3 @30X0 Rest 1 min
B) As Fitness
A) 4 sets:
Front Squats x 6 – 8 @21X1 Rest 30s
Strict Pull Up x 6 – 8 @20X1 (self assisted) Rest 30s
Hollow body hold x 30-60s Rest 30s
B) In pairs, for time:
Row 500m each (one person working)
Run 400m each (one person working)
Row 500m each (one person working)
Run 400m each (one person working)
Performance
A) 6 sets:
Front Squat x 2-3 @21X1 Rest 1 min
Weighted Pull Up x 2-3 @30X0 Rest 1 min
B) As Fitness
