Thursday

Performance: 25 min.

A1. CG Bench Press – 5,5,5,5 @ 30X1

A2. Goblet Squat – build to a heavy set of 10

A3. 1L KB DL – 6-8 R/L

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Tabatas:

Line Tag

Push Up w/ HR

Bottom to Bottom Air Sq.

Friday Pursuit:

A. Clean Work 15 min - start w/ dowel or BB warm up.

1 Pwr Clean + 3 HPC

B1. Wt. Sit- Up – 10 rep

B2. GHD Back Ext. - 10 rep

B3. 1A DB FC – 2 gym length

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FT:

20 Cal AD

25 DB PP

25 BURPEE

25 BOX JUMP OVER

25 KBS

20 Cal AD