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 **Build to 3 Rep Max**
Rest 10 seconds
Dynamic Pulling x 15 seconds Armap
Rest 10 seconds
Row x 30/20 Cals @90% effort **90 seconds or less**
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 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