Wednesday

 Pursuit A. Rope Climb Practice – 10 mins; work on Foothold and seated pull and lower downs
B1. Pendlay Row; From the ground; 8-10 reps
B2. Heavy KBS – (eye level) 12-15 UNBROKEN
B3. 1 WW + 15sec HS Hold
+
3 x 5:00 ON / 2:30 OFF
10 Up Downs
15 KBS
20 Ab Wheel
25 Dball Slam
30 Sit Ups

Performance:
A1. 1A OH DB walking Lunge steps – 12-14 steps
A2.  Seated DB Hammer Curl to Press – 6-8 reps/arm – Heavy; + 6/8 reps Light
A3. 1DeadHang2invert into a German Hang  for 3-5 seconds
+
3 x 5:00 ON / 2:30 OFF
10 Up Downs
15 T2B
20 Wall Ball
25 Ab Wheel
30 Dubs