PERFORMANCE/FITNESS
A. Two Sets:
Wall Squat x 5 reps + Air Squat x 10 reps **Slow & Controlled Here**
Scap Pullup @2020 x 5-10 reps
Single Leg Rope Skip x 20-25/Leg
B. Six Sets:
Back Squat @23X1 x 3 reps **Use 70-80%**
Rest 10 seconds
Dynamic Pulling x 15 seconds Armap
Rest 10 seconds
Run x 90 seconds @90% effort
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. Core Work
Two – Three Sets
10 seconds Hollow Rock
20 seconds Toe Touch
30 seconds Heel Touch
40 seconds Arch ups
50 seconds Plank on Elbows
Rest 60 seconds btw sets
D. Decompression x 1-2/side