PERFORMANCE/FITNESS
A. Three Sets:
Single Leg Wall Squat x 20-30s/leg
Turkish Get up x 1/arm
RKC Plank x 15-20 seconds
B. Three Sets:
Back Rack Reverse Lunge x 5/leg
Rest 10 seconds
Dynamic Pulling x 15 seconds Amrap
Rest 10 seconds
Assault Bike x 25/18 Cals @90% effort **90 seconds or less here** 
Rest 2 minutes
Dynamic Pulling Options 
  1. Pegboard 
  2. Legless Rope Climb x 1-2 reps 
  3. CTB / Kipping Pullup – Scale Reps to be Unbroken Here
  4. Jumping Chest to Bar or Pullup 
C. “Running on Empty” 
Every 4 minutes x 4 sets (16 minutes)
400m-500m Run
**Stimulus here** 
  1. 2 minutes of 90% Running Effort
E. Decompression x 1-2/side
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