Tuesday

Pursuit: 25-30 mins
A1. Thruster – 4-6 reps; small build ea. set - Use racks
A2.  Garhammer raise; 8-10 reps - https://youtu.be/dBURnGFp504
A3. Broad Jump – 3 attempts/set
+
AMR in 8 mins of
5 Ring Row
5 Updown
10 Air Squat
Rest 3 mins
AMR in 8 mins of:
8 DB Man Makers
8 Cals on the AD
 
Performance:
25-30 mins:
A. Thruster – build to a heavy Single in 12 mins; pull from the floor
B.  EMOM 10 min –
Odd: 8 Ring Row + 20 Sit ups
Even:  8-10 Seated Butterfly Press
+
AMR in 8 mins of “Cindy”
Rest 3 mins
AMR in 8 mins of:
150 M Cal Row
10 HPC @ 50K/29K