Wednesday

Pursuit 25 min

A. FS – 10,8,6,4,2.

B1. DB Split Squat – 6 R/L   https://www.youtube.com/watch?v=lHa6aCpFndo

B2. Glute Bridge hold – 30 sec   

B3. Ab Wheel k2e – 12-15 reps

+

5 Rounds, change the order each time, looking for consistency

5 hang power clean, you choose wt.

25 HEAVY ROPE SKIP

10 Box Jump Step-Down, you choose height

30 Mtn. Climber

8 K2e

 

Performance 25 min

A. FS – 2,2,2,2,2. Start at 75% sm build from there. last double should be tough

B1. BB FR Lunge step – 4-6 R/L

B2. SB Glute Bridge hold -30 sec

B3. Foot Elevated FLR – 30 sec hold
    3-65 sets, rest 60-90 sec

+

5 Rounds, change the order each time, looking for consistency 

3 PC&J (60/40k)

6 BJO (24/20")

8 T2B

6/4 Ring Dips

30 Dubs