Thursday 
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. Four Sets:
Back Rack Reverse Lunge x 5/leg **Build to 5RM per leg** 
Rest 10 seconds
Dynamic Pulling x 15 seconds Amrap
Rest 10 seconds
Row x 30/20 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. “Time Trial”
For Time:
2 Mile Run
**Record Scores, Scale Option 15 minute AB Test** 
E. Decompression x 1-2/side
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