Fitness
4 sets
One arm DB Row x 8-10 each arm (AHAP)
TRX Pistol squats x 3-5 each leg
Flutter kicks x 20
6 sets
30 sec row
60 sec rest
This is a max effort, record total meters
Performance
Weighted pull ups 3-3-3
Rest 90 seconds between each set
Max reps BW strict pull ups x 2
Rest 90 seconds between each set
Max reps K2E x 2
Rest 60 sec between sets
6 sets
30 sec row
60 sec rest
This is a max effort, record total meters
Sport
20 HSPU negatives ASAP with full range of motion
5 sets
7 Burpees + 1 length sled push 200/150
Rest 2 minutes between sets
Then…
4 sets
7 CTB pull ups unbroken + 20 sec Airdyne sprint
Rest 2 minutes between sets
