Monday

 

Pursuit 

A. Deadlift; 10,10,10, 10 – TnG Practice – 10-12 minutes
B1. Ring Row with 3 sec HOLD at the top of the rings X 5-7 reps
B2. FLR on the floor – 45 sec.
B3. Broad Jump X 2 Gym Lengths
+
5 RFT
15 Seated barbell Press – feet in butterfly position
20 Cal AD
 
Performance: 
A. Deadlift; 6-8 reps, small build – TnG Practice – 10-12 minutes
B1. Broad Jumps X 2 Gym lengths
B2. 1Leg Explosive Steps ups with SandBag or a blnk bar – 6-8 reps/R/L
B3. Wall Walks X 2
+
5 RFT
10 HSPU
25 Cal Row