Tuesday

 

Tuesday:

Pursuit:
A. Every 4 minutes, for 24 minutes (6 sets): Left over time in 4 mins, is your “rest”
Run 1 Th Loop
10-12 Burpee Box Jump-Overs (20″)
B. 16 Minutes of Focused CORE Work:
30 sec – Ab Wheel k2e
Rest 30
30 sec – Superman alt. limb raise
rest 30 sec
30 sec GHD Bk. Ext
30 sec Rest
30 sec Lunge step Hold (15sR/15sL)
rest 30 sec
 
 
 
 
 
 
Performance:
A1.RDL x 6-8 reps @ 3011
A2.SB Hip Bridge x 10-12 reps each side @ 2011
A3. Ring Row x 10-12 reps @ 2111
Rest 2 mins, 3-4 sets
+
3 RFT:
Run 1 Th Loop
12 Alternating 1A DB Snatches – You choose wt; challenge yourself
+
3 sets:
1A DB Row x 8 reps @ 2111 - go as heavy as you can as long as you can maintain tempo.
Rest 60 seconds
FLR  on the Floor - 60 seconds
Rest 60 seconds