Wednesday

Pursuit 
A1. Hip Bridge Neutral Grip BP; 10-12 reps
A2. Scap Pullups – 6-8 reps
A3. GHD Bk Ext. – 12-15 reps
Rest 1 mins
+
AMR in 10 min:
5 Strict DB Press
30 sec FLR on the floor
2 Gym Length lunge Steps
+
FT:
10 to 1 unbroken
DB thrusters, put down DB’s after each unbroken set
 
Performance
A1. CGBP @ 3X12 – 6-8 reps
A2. Strict Chin ups – AMR in 45 sec.
A3. FLR on the rings – Accumulate 30sec.
Rest 2 mins
+
AMR in 10 min:
5 strict TTB
30 sec ring FLR
2 Gym Length FR lunge Steps with blank bar
+
FT:
10 to 1 unbroken
BTN thruster @ 50K/29K, put down bar after each unbroken set