Thursday

Pursuit 30 min

A. BB Strict Press – 5 x 5 reps, sm. build.
B1. FLR on floor – 40 sec

B2. Bicep Curl – 8-10 reps

B3. Tricep Ext – 8-10 reps

3-5 sets, rest 60-90 sec

+

14 Min Amrap:

12/10 Cal Row

9 Double DB Thruster

6 Ring Row

3/2 WW

 

Performance 30 min

A. BB Strict Press – 5 x 5. reps, sm. build.

B1. L-Sit Hold - 15-20 sec

B2. Bicep Curl – 8-10 reps
B3. Tricep Ext – 8-10 reps

3-5 sets, rest 60-90 sec

+

14 Min Amrap:

12/10 Cal AD/ Row

5 / 3 WW

7 1A KB Thruster R/L - 14 total (Grn/Yel)

9/6 Pull-Up