7.25.18 Wednesday

PERFORMANCE/FITNESS
A. Two Sets:
Wall Squat x 5 reps + Air Squat x 5 reps + Goblet Squat @23X1 x 5 reps
Bottom’s up Kettlebell Press w/ controlled lower x 6-8/arm
Deadbug x 5/side **Low Back on Ground Entire Time**
B.  Three Sets:
Back Squat @23X1 x 3 reps
Rest 10 seconds
Dynamic Pulling x 15 seconds Armap
Rest 10 seconds
Pick your Poison (Row, Bike, Run) x 2 minutes
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
Three Sets
Hollow Rock x 20 seconds
V up x 20 seconds
Tuck ups x 20 seconds
Hollow Hold x 20 seconds
Rest 60 seconds btw sets
D. Decompression x 1-2/side
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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