Thursday

Pursuit:
A1. Strict Mixed Grip Practice; use bands up to 1” to complete reps, or complete slow negatives; 3-5 reps with bands; or 2-3 slow negatives.
A2. BB Front Rack Step ups – 8-10 reps/leg
A3. Heavy KBS – eye level; 10-12 reps
+
F.G.B – 5 Rounds; 5 exercises; 1 min @ ea. exercise; 1 min rest b/t rounds; Score = total reps
- PP @ 35K/24K
- BJSD – 20”
- SumoDL High Pull @ 35K/24K
- Cal Row
- Wall Ball
 
Performance: 20 mins
A1. C2B – AMR in 30 sec. does not need to be unbroken
A2. Front Squat ; Build to a heavy 5 rep
A3. GHD Sit up – 10-12 reps
+
+
F.G.B – 5 Rounds; 5 exercises; 1 min @ ea. exercise; 1 min rest b/t rounds; Score = total reps
- PP @ 35K/24K
- BJSD – 20”
- SumoDL High Pull @ 35K/24K
- Cal Row
- Wall Ball