Monday

 

Pursuit

A1. Pressing with DB’s – 8-10
A2. Air Squat – 15 reps
A3. Quadruped Crawl – 2 Gym Lengths (please put small change plate on small part of back to ensure hip/postural alignment stays neutral)
3-5 sets; rest 90 sec b/t
+
3 sets X 5 mins ON/1min off:
10 Ring Row
4 HPC
8 R/L Front Foot Elevated Lunge Steps (back knee should hit floor
10 KBS
 
Performance
A1. Press @ 21X2 – 5-7 reps
A2. Strict T2B – 8-12 reps
A3. SB Jump Lunges – 8-10
3-5 sets, rest 90-120 sec.
+
3 sets X 5 mins ON/1min off:
2 Muscle Ups – If no MU, 2 C2B & 2 Dips
4 HPC (60/45)
8 Alt Pistols
10 KBS (green/yellow)