Tuesday

Pursuit
A. Open with 10 min AMR of new warm up
+
For those that want to learn & Practice MU progression:
15 mins:
A1. Getting comfortable in False Grip – Hang for 5-10 sec in False grip with FULL BW
A2. False Grip Scap Pulls or FULL Ring to Sternum Strict Pullups if you are able – 5-7 reps
A3. Jump to Ext Holds for 10-15sec. with 1 slow controlled negative; 3-5 reps
 
If you could care less:
15 mins:
AD 3 min -easy
2 Turkish get up  (heavy)
AD 3 min -easy
side plank hold 30 sec each side
AD 3 min -easy
+
Conditioning:
4 RFT
6/3 bar muscle up
40 sec handstand hold
10 alt pistols/leg
MOD Conditioning:
4 RFT
8 burpee box jumps
2 Wall Walks
2 Gym length lunge steps
 
 
Performance:
A. Open with 10 min AMR of new warm up
+
For those that want to learn & Practice MU progression:
15 mins:
A1. Getting comfortable in False Grip – Hang for 5-10 sec in False grip with FULL BW
A2. False Grip Scap Pulls or FULL Ring to Sternum Strict Pullups if you are able – 5-7 reps
A3. Jump to Ext Holds for 10-15sec. with 1 slow controlled negative; 3-5 reps
 
If you could care less:
15 mins:
AD 3 min -easy
2 Turkish get up  (heavy)
AD 3 min -easy
side plank hold 30 sec each side
AD 3 min –easy
+
Conditioning:
4 RFT
6/3 bar muscle up
40 sec handstand hold
10 alt pistols/leg
MOD:
4 RFT
8 burpee box jumps
2 Wall Walks
2 Gym length lunge steps