Friday

Pursuit 30 min
open w/ 5 min

A. DL – @2111 – 5,5,5,5.

B1. Double DB Hip Bridge Press – 8 reps, slight increase from last week

B2. DB Death March – 1 gym length, slight increase from last week

B3. Med Ball Rotational toss – 10 R/L  https://www.youtube.com/watch?v=fi26fgPgcBg
   3-5 sets, rest 60-90 sec

+

15 Min Amrap:

15 DB PP

4 GL 1A FC HEAVY (switch after 2 Gym lengths)

1 TH Loop

 

Performance 30 min
open w/ Thoracic Flow 5 min

A. DL @ 2111 – 5,5,5,5.

B1. Double DB Bench Press – 5-7 reps, slight increase from last week.

B2. Wt. Chin-Up – 1 rep, not 1 RM

B3. DB Death March – 1 Gym Length , slight increase from last week.

3-5 sets, rest 60-90 sec

+

15 Min Amrap:

10 S2OH (50/29k)

20 GHD Sit-Up (MOD is 20 Wt. Sit-Up 35/20#)

1 SB TH Loop