Thursday

Pursuit: 25-30 mins
A1. Horizontal Floor Press in a Hip Bridge; 2 KB or 2 DB – 8-10 reps
A2. L Sit Hold Practice on Paralettes – accumulate 20sec. ea. set
A3. Broad Jump Practice – 2-3 attempts every set.
+
5:00 ON / 2:30 OFF
4:00 ON / 1:30 OFF
3:00 ON/DONE
20 Wall Ball
4 Strict Chinups (1” band) or Ring Rows
20 Walking Lunge Steps  (or in place)
2 Wall Walk
 
Performance:
25-30 mins:
A. Push Press – Build to a heavy 5 rep; from the racks
B.  EMOM 10 min –
Odd: Row 200 M
Even:  15 Wt. Sit ups + 10 DB PP
+
5:00 ON / 2:30 OFF
4:00 ON / 1:30 OFF
3:00 ON / DONE
30 Wall Ball
1 Rope Climb
30 Weighted Walking Lunge Steps (20#/35#)  per hand
6 HSPU