Friday

Pursuit: 25-30 mins
A1. DB Neutral Grip Bench Press – 8-10 reps
A2. Side Plank – accumulate 20sec. ea. side
A3. Box Jump OVER practice – 6-8 reps
+
For Time:
75 Wall Ball
50 Dubs
25 Strict Pullups
15 Dips (choose a variation that suits your skill level)
 
Performance:
25-30 mins:
A. Strict press X 5 + Push Press X 3 – small build X 5 sets
B.  Every 2 minutes for 10 mins complete
1 Th loop Run + 8-12 T2B
+
For Time:
150 Wall ball
90 Dubs
30 Muscle Ups (C2B is MOD)