Monday 5.15.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. Three Sets:
Front Squat w/ 3s pause at bottom x 1 rep
rest 20 seconds
Legless Rope Climb x 1
rest 90 seconds
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps 
  3. Strict Pullup @3030 x 2-3 reps 
C. Three Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Toes to Rings @30X1 x 5 reps
rest 90 seconds
D.  Every 5 minutes x 3 sets
600m Run
15 Front Squat 135/95#