ATHLETE

A. 5 Sets of:
1. 5-10 Strict Pull-ups w/ a 2-3 second negative, weighted or unweighted.
*For those who can’t do strict pull-ups yet, they can do jumping pull-ups with a 2-3 second negative or kneeling, barbell on rack strict pullups.
2. 10-15 Barbell Rollouts or Barbell Situps
Rest 60-90 sec

B. 8-10 sets:
40M Prowler Sprint
Rest 1:00 b/t sets

BARBELL CLUB

A. Front Squat: Work up to a Heavy 2 rep

B. For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.