Monday

Monday:
Pursuit:
3 RNFT:
A1. DB Russian Step Ups (https://www.youtube.com/watch?v=1ZY3Sc2AhTA )
A2. Rope Climb Practice; foot holds and Pulling from seated to Vertical and Back down
A3. 1A OH Carry (DB’s or KB’s) – 2 Gym Length/ arm
+
AD – 5 mins @ a consistent pace
+
5 Sets of:
Quadruped Crawl – 1 Gym Length (https://www.youtube.com/watch?v=gEMVx9LK9Xc )
10 Up down Box Jumps
250 M Row
60 Sec Double under practice - or – As many Dubs as possible in 60 sec
1A FC – 4 gym lengths – Alt arm every gym length
 
Performance:
A. 1L Split Squat – 8RM/Leg
B1. Supine Rows – 10’s (https://www.youtube.com/watch?v=PkkSpyE8Ppc )
B2. Dips (static, matador)
X 5-7 sets; rest 60sec
+
“the Goodwin”
150 Dubs
75 Speed Box Jumps (20”)