Fitness
Back Squats
5 x 3 @80%
5 sets x max reps
Push ups + Horizontal ring rows
Hips and shoulders must rise and fall together (no snaking)
Must complete 20 reps between the 2 movements
Rest 2-3 minutes between sets
Performance
Back Squats
5 x 3 @80%
5 sets x max reps
Pull ups + Push ups
Must complete 25 reps between the 2 movements
Rest 2-3 minutes between sets
Sport
Back Squats
5 x 3 @80%
5 sets x max reps
Ring dips + Pistols
Must complete 30 reps between the 2 movements
Rest 2-3 minutes between sets
