Thursday

 

Thursday:

Pursuit:
A1. Med Ball Clean to WB toss – 8-10 reps
A2. GHD Sit Up Practice – 6-8 reps
A3. Chin Hang w/ Slow Negative – 3-5 reps
4-6 sets; Rest 90s-2 mins b/t
+
3 x 5:00 ON / 3:00 OFF
20 Dball
2 gym length KB/DB Farmers Carry
20 Walking Lunge Steps
10 Box Jump
 
Performance:
A1. Strict Press Cluster [1.1.1] X 3; rest 10sec b/t singles, rest 2 mins b/t clusters, building clusters
A2. Heavy Wall Ball Toss – AMR in 15 sec
A3. Crab Walk – 2 gym lengths
5-7 sets, rest 2-3 minutes b/t
+
3 x 5:00 ON / 3:00 OFF
10 Cals on AD
2 gym length KB/DB Farmers Carry
20 Walking Lunge Steps
10 Box Jump