Friday

Pursuit: 30 mins
ASotts Press with barbell – play with it; 8-10 mins
B1. DB Bent 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
B3. Strict K2E/T2B – 5-7 reps
+
30-20-10 of:
Sit Ups
Ring Rows
HR Push Ups
*EMOM – 4 UpDowns
*Start with 4 Updowns
 
Performance:  30 mins
ASotts Press with barbell – play with it; 8-10 mins
B. Snatch Work – 1 PS + 1 HSqSn + 1 Sn Bal
C. Standing Press – 5,5,4,4,3; small build, RAN
+
For Time:
42/30/18 – Sit Ups
21/15/9 – Pullups
*EMOM – 4 burpees
*Start with 4 burpees