LIFTS

Speed Bench 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

10 min EMOM
Performance
Odd
5 pull ups
3 C2B pull ups
1 Bar Muscle Up
Even
100m run

Fitness
Odd
5 Jumping pull ups
10 seconds active hang
10 seconds accumulated at top of pull up
(or controlled negative)
Even
100m run

NUTRITION