Fitness
A.
Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps
Rest 60 seconds
Goblet Squat x 5 reps
Rest 60 seconds
B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/14 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges
Performance
A.
Back Squat (Your warm up sets should always consist of the empty bar first, then apps 1 set of 5 reps @40%, 1X5@50%, 1X3@60%, then your work sets:
5@65%
5@75%
5+@85%
Between BS sets, for a total of 4 sets, perform the following:
Weighted Supinated-Grip Pull-Ups x 2-4 reps
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges