Friday

Pursuit: 25-30 mins
A1. Seated Butterfly Barbell Press
A2.  Garhammer raise; 8-10 reps - https://youtu.be/dBURnGFp504
A3. Box Jump Over practice – 8-10 reps; challenge yourself with Ht.
+
30-20-10
DB FS
Ring Row
DB PP
Lunge Steps
 
Performance:
25-30 mins:
A. Push Press – TnG sets of 5-7, small build ea. set
B.  EMOM 10 min –
Odd: 35 dubs + 1 Wt. CU – you choose wt.
Even:  Heavy Wall Ball Toss – 8-10 reps
+
6-8-10-10-8-6
Thrusters @ 60K/35K
C2B
BJSD