Friday

 

Friday:

Pursuit:
A1. Step Ups 15-20” box; 6-8 reps/leg
A2. AB Wheel K2E – 15 -20 reps
A3. 1Leg KB Deadlift, same side – 6-8 reps/leg
4-6 sets; Rest 90s-2 mins b/t
+
4X 4:00 min ON/2:00 min Rest
10 Ring Rows
20 Sit Ups
30 KBS
*pick up where you left off at the start of eac. Round.
 
Performance:
A1. BS – 3’s
A2. Dip Variation, strict – 5-7 reps
A3. Pendlay Row – small build, 4-6 reps
5-7 sets, rest 2-3 minutes b/t
+
4X 4:00 min ON/2:00 min Rest
10 Pullups
20 Wt. Sit Ups @ 35#/20#
30 KBS  (green/yellow)
*pick up where you left off at the start of eac. Round.