Thursday

Pursuit: 30 mins
A1. Strict Press@ 3112 – 4-6 reps
A2. Double DB Upright Row – 8-12 reps
A3. Garhammer Raise – 4-6 reps
+
B1. Seated Arnold Press ; 6-8 reps, slight increase from last week
B2. Quadruped Crawl with plate on small back – 2 gym lengths; hips down, trunk parallel to the floor
+
5 Rounds; 1 min rest b/t rounds; score = all the reps
1 min AD for Cals
1 min Burpees
1 min Dball Slam
1 min DB Ren Row (no push Up)
 
Performance:  30 mins
A. Snatch Balance – Small Build 12 minutes; Doubles
B1. OHS @ 3231 – 4-6 reps
B2. KB Torso Thrashers; 8-10 reps/Side. (kneeling, next to box, KB starts on opposite hip. Rotational pull to top of box.)
+
5 Rounds; 1 min rest b/t rounds; score = all the reps
1 min Row for Cals
1 min Burpees
1 min C2B
1 min Dubs