Fitness
Back Squats
5 x 1 @90%
5 sets:
GHD hip extensions + DB Biceps curl 30/20
Must complete 30 reps between both movements
Rest 2-3 minutes between sets
Performance
Back Squats
5 x 1 @90%
5 sets:
Max reps Pull ups + V-sits
Must complete 30 reps between both movements
Rest 2-3 minutes between sets
Sport
Back Squats
5 x 1 @90%
5 sets:
Max reps pullups + Handstand (steps) or (hold)
Must complete 30 reps with both movements
Rest 2-3 minutes between sets
