Tuesday

Pursuit 30 min

A. Pendlay Row @ 21x0 – 5 reps x 4 sets, keep back flat and hips low. Sm build if possible.

B1. Double Hip Bridge DB Press – 8-10 reps

B2. DB Death March – 1 gym length

B3. Banded Lat Pull-down – 15-20 reps   https://www.youtube.com/watch?v=rbOsJ9w3Eg4

3-5 sets, rest 60-90 sec

+

15 min Amrap:

1 TH Loop Run

15 KBS Russian, challenge yourself w/ wt.

10 K2e

10/6 Dips, you choose variation that fits your skill level

 

 

 

Performance 30 min

A. Pendlay Row @ 21x1 – 5 reps x 4 sets, build.

B1. Double DB Hip Bridge Press – 8-10 reps, choose a moderate weight and stay    https://www.youtube.com/watch?v=OCM-Nw9YcC4

B2. Wt. Chin-Up – 2-3 reps, no build

B3. DB Death March – 1 Gym length     https://www.youtube.com/watch?v=2o_lal2jpQc

3-5 sets, rest 60-90 sec

+

15 min Amrap:

1 TH Loop Run

15 KBS (Grn/Yel)

1 RC

5 OHS (50/29k)