Friday

 Pursuit: 30 minsA. KB 1A Sotts Press– play with it; 8-10 mins
B1. DB Bet over Fly – 6-8 reps; 2 sec pause at the top
B2. Seated Hammer curl 2 press drop sets; 6-8 reps HEAVY; 6-8 reps light; slight increase from last week
B3. Strict T2Ring – 5-7 reps
+
15 min AMR:
10 DB PP
12 DB Front Rack Lunge Steps
10 DB Hang Squat Clean
12 Box JumpSD

Performance:  30 mins
A. KB 1A Sotts Press– play with it; 8-10 mins
B1. Strict Chin Up – 5-7 reps
B2. DB PP – 8-10 UNBROKEN Reps – Heavy as possible
B3. GHD Sit up; 10-12 reps
+
15 min AMR:
10 S2OH @ 29K/15K
12 steps Front Rack Lunge
10 Hang Squat Clean
12 Box Jump-Overs