Monday

 Pursuit:A1. Strict Pullup Practice; use bands up to 1” to complete reps, or complete slow negatives; 3-5 reps with bands; or 2-3 slow negatives.
A2. DB Split Squat – 8-10 reps/leg
A3. Wall DeadBug – 15R/15L - https://www.youtube.com/watch?v=kFRuOKOJZhE
+
15 min AMR:
20 Wall Ball
20 alt DB Snatch
20 Burpees

Performance: 20 mins
A1. Bar Muscle Ups – AMR in 60seconds
A2. Back Squat ; Build to a heavy triple
A3. Wall DeadBug – 15R/15L - https://www.youtube.com/watch?v=kFRuOKOJZhE
+
15 min AMR:
20 Wall Ball
20 alt DB Snatch
20 Burpees