Wednesday

Wednesday:

Pursuit

A. BS – 10 min, build to a heavy set of 5 @ 30X1

B1. 1A DB Floor Press – 8 R / L

B2. Lunge Step w/ plate OH – 6 R / L

B3. Chin Hold – 15-20 sec

3-5 Rounds, rest 60-90 sec.

+

FT:

30-20-10

Explosive Box Step-Up

Push-Up

10-20-30

Air Sq.

RR

Wednesday:

Performance

A. CG Bench Press – 8,6,4,3 @ 30X1

B1. Alternating Pistols – 8 reps (4 R/ 4 L )

B2. KB Windmill 5 R/L

B3. TGU 2 R/L  (same wt.)

3 sets, rest 90 sec, same KB for all reps

RAN

+

30-20-10

Explosive Box Step-Up

Push Up w/ HR

10-20-30

Pull Up

Air Sq.