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 8/leg
Rest 10 seconds
Dynamic Pulling x 15 seconds Amrap
Rest 10 seconds
Assault Bike x 25/18 @90% effort **90 seconds or less here**
Rest 2 minutes
Dynamic Pulling Options
- Pegboard
- Legless Rope Climb x 1-2 reps
- CTB / Kipping Pullup – Scale Reps to be Unbroken Here
- Jumping Chest to Bar or Pullup
C. “Dial it in”
Every 4 minutes x 5 sets (20 minutes)
10 seconds Max Pushups
10 seconds Max Ring Rows
10 seconds Max Air Squats
Rest 30s
200m Run
**Rounds Should 2:15 or Under. Scale Accordingly**
E. Decompression x 1-2/side