Monday

Pursuit 30 min

A. FS @31x1 – 5,5,5,5,5. sm build.

B1. Perfect Push-Up – 5-7 reps, lower you level of assistance from last time.

B2. Lunge step – 4-6 per leg

B3. V-ups – 12-15 reps

3-5 sets, rest 60-90 sec

+

4 Rounds, change the order each set.

100m 1A Alt FC (50m each side)

10 Deck Squat

12 SB Box Step-Up

6 PC, you choose

 

 

Performance 30 min

A. FS @31x1 – warm up to ~ 65% then – 5,5,5.  build.

B1. Dip – 6-8 reps, use the level of resistance that best suits your skill level

B2. DB Rev Lunge Step – 6 R/L, same weight each set.

B3. V-ups – 5-7 reps

3-5 sets, rest 60-90 sec

+

4 Rounds, change the order each set.

100m 1A Alt FR Carry (50m each side) (Grn/Yel)

10 Deck Squat

3 Squat Clean (70/50k)

12 SB Box Step-Up (24/20")

5/3 HSPU