Friday

Friday:

Pursuit

A1. FS – 10 rep

A2. RR @ 3112 – 3-5 rep, keep the tempo

A3. Wt. Sit- Up w/ 10# plate OH

B. Accum 120 sec in FLR

+

15 Min AMRAP

10 KBS

14 Box Step-Up

18 Wall Ball

 

Friday:

Performance

A. BS – 3,3,3,3,3. build, not 3RM.

B1. 4-5 wt. chin-up

B2. Side Star Plank - 20 sec R/L
3 Rounds 60-90 sec rest b/t

+

FT:

18-15-12-9-6-3

Ring Dip

FS (40k/24k)