Monday

Pursuit: 30 mins
A. Strict Press – Find heavy 5 rep
B1. 2X DB Bent over Row with 2 sec pause at chest – 6-8 reps;
B2. Heavy Seated Hammer curl 2 press
B3. Ab Wheel k2e
+
3 sets; vary the order every set; looking for consistent pacing on ea. set.
10 Row Cals
10 DB Ren Row
10 Up Downs
10 DB PP
1 Th Loop Run
 
Performance:  30 mins
A. Strict Press – Find Heavy 3 rep
B1. Wt. Dips– 3-5 reps; small build – choose the dip variation that best suits your skill level
B2. DB Russian Steps up – 8-10 R/L
B3. Wt. GHD bk Ext with 2 sec pause at the top – 6-8 reps
+
3 sets; vary the order every set; looking for consistent pacing on ea. set.
50 Dubs
1 Th Loop
15 C2B
15 Burpees with jump to touch 6” above standing reach
15 PC @ 50K/29K