Tuesday

 

Pursuit – 20 mins

A1. Dumbbell Shoulder Press x 6-8 reps @ 20X1
A2.Russian Step-Ups x 10 reps each leg
A3. Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45
Rest 60-90sec
X5-7 sets
+
6 Rounds FT:
DB Push-Press x 12 reps
Lateral Burpee Plate Jump Overs x 20 reps  (blue/red plate)
 
Performance
A. Strict Press; 3,3,3,3,3 – small build
B1. Heavy KBS – 15 UNBROKEN
B2. TGU – with same bell 1R/L
5-7 sets
rest 2 mins b/t
+
6 Rounds
Push Press X 10 (50K/29K)
Push Ups w/ HR X 10
3 Back Sq + 3 FS