Warm-up Strength: Every 2min x 10min 5 sets Front Squat (no tempo) 5×65% 4×75% 3×80-85% 2×85-90% 1×90%+ Conditioning: 400m Run 30 Pull-ups 300m Run 20 Chest to Bar Pull-ups 200m Run 10 Ring Muscle-ups Or 400m Run 30 Pull-ups or Jumping Pull-ups 300m Run 20 Jumping Chest to Bar Pull-ups 200m Run 10 Hand Release...Read More
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