Friday

Friday
Pursuit:
A1. Barbell Front Rack Step Ups – 6R/L
A2.  Pull Up Practice;  5-7 reps
A3. 1A FR Carry – 2 gym Lengths
X 5-7 sets; rest 90 sec
+
AMR in 5:00:
Row 10 cals
10 Up Down Box jump SD
 
Rest 1:00
     
AMR in 5:00:
12 SDL @ 70K/45K
10 T2B or K2E or Abwheel k2e
 
Rest 1:00
 
AMRAP in 5:00:
20 OH Lunge Steps (total) (20K/10K plates)
20 Double Unders (Rx is unbroken); or 20R/20L Single Leg Skips
 
Performance:
A. DB Russian Step Ups – Choose moderate wts. – 4R/L X 3 sets
B1. Pendlay Row – 6’s @ 3111
B2. Wall Walks – 3/2
X 5-7 sets; rest 90 sec
+
AMR in 5:00:
Row 10 cals
10 Up Down Box jump SD
 
Rest 1:00
     
AMR in 5:00:
12 SDL @ 70K/45K
10 T2B or K2E or Abwheel k2e
 
Rest 1:00
 
AMR in 5:00:
20 OH Lunge Steps (total) (20K/10K plates)
20 Double Unders (Rx is unbroken); or 20R/20L Single Leg Skips