Wednesday

Performance

A. Pendlay Row – 5 reps @ 2111 x 3 sets. Keep back parallel to floor and hips low.

B1. Seated Arnold Press – 6-8 reps

B2. DB Russian Step-Up – 6 R/L same wt.

3 sets, rest 60-90 sec

+

EMOM – 20 min.

odd: 25 Dubs

even: 5 PS (40k/24k)

Thursday Pursuit: 30 min.

Open with 5-7 min Hip Flow

A1. Goblet Squat – build to a heavy set of 10.

A2. DB Bench Press – 5 reps. Tough wt.

A3. 1L KB DL – 6-8 R/L

+

Tabata:

Line Tag

Perfect Push Up / use rig or box depending on skill level

Bottom to Bottom Air Sq.