PERFORMANCE/FITNESS
A. Two Sets:
ARE Goblet Squat w/ pause at bottom of each rep x 5 reps **Heels, Flat, Toes**
Single Arm Ring Row x 4-6/arm
Crawl x 10 steps forward + 10 steps backward
B.  Five Sets:
Back Squat @23X1 x 3 reps
Rest 10 seconds
Dynamic Pulling x 15 seconds Armap
Rest 10 seconds
Assault Bike x 30/20 Cals @90% effort **90 seconds or less**
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.  Core Work
Two – Three Sets
10 seconds Hollow Hold
20 seconds Russian Twist
30 seconds Arch up Hold
40 seconds Plank on Elbows
Rest 60 seconds btw sets
D. Decompression x 1-2/side
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