Tuesday

Pursuit: 30 mins
A1. DB Strict Press@ 3112 – 6-8 reps
A2. Pendlay Row; From the ground; 4-6 reps, slight increase from last week
3-4 sets
+
B1. Seated Arnold Press ; 8-10 reps - https://www.youtube.com/watch?v=6Z15_WdXmVw
B2. Candle Sticks – 10-12 reps
3-4 sets
+
FT – 15 min time cut off; score will be total time or total completed reps
20 Ring Row
30 Hng PC @ 40K/24K
40 WB
50 Ab Wheel K2E
60 Cal Row
 
 
Performance:  30 mins
A. Strict Press – 3112 – 4-6 reps; small build
B1. Wt. Push Ups; 8-10 reps; Add wt. to your back every set
B2. DB Bul Split Squat. 8R/L;  same weight all sets
B3.GHD Sit up – 10-12 reps
+
FT – 15 min time cut off; score will be total time or total completed reps
60 Cal Row
50 T2B
40 WB
30 PC @ 50/29
20 MU or C2B