LIFT

Back Squat 5 x 5 – 65-70-75-80-85% of your 1 Rep Max or work up to a heavy set of 5.

WORKOUT

Performance
3 Rounds for Reps of:
1 Min Row
1 Min Rest
1 Min Pull Ups
1 Min Rest
1 Min Push Press 45/30kg Use a rack
1 Min Rest

Fitness
3 Rounds for Reps of:
1 Min Row
1 Min Rest
1 Min Jumping Pull Ups
1 Min Rest
1 Min DB PP 15/10kg
1 Min Rest

NUTRITION