6.1.18 Friday

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
  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.  “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

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