Wednesday

Pursuit 25 min

A. Double DB Butterfly Press – 6-8 reps x 5 sets sm build if possible.
B1. Banded Pallof Press – 10 reps R/L  https://www.youtube.com/watch?v=AS2DxzeQxow

B2. DB Bicep Curl – 8-10 reps

B3. DB Tricep Ext – 8-10 reps

3-5 sets, rest 60-90 sec

+

20 min running clock 5 x 4 min sets – rest w/ remaining time.

0-4:00: complete as many rounds as possible in ascending order. 1,2,3,4 etc

KBS

KB Goblet 2 OH

KB Goblet Sq.

4:00-8:00

1 min Row for Cals

rest

8:00- 12:00

repeat KB complex

12:00-16:00

1 min Row for Cals

16:00-20:00

Repeat KB Complex

*Score total reps and Cals

 

Performance 25 min

A. BB Butterfly Press – 6-8 reps x 5 sets sm build.

B1. L-Sit/ Tuck Hold - 15-20 sec

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

3-5 sets, rest 60-90 sec

+

20 min running clock 5 x 4 min sets – rest w/ remaining time.

0-4:00. Complete as many rounds as possible in ascending reps 1,2,3,4 etc.  

All reps done with Right arm, then Left:

KB Sn

KB S2OH R/L (Grn/Yel)

FR KB Lunge R/L -same

4:00-8:00

Row 1 Min Max Cals, rest 3min

8:00-12:00

Repeat KB Complex

12:00-16:00

Row 1 Min for Cals

16:00-20:00

Repeat KB Complex

*Score total reps and Cals

*begin where you left off with the KB's , keep ascending the rounds plus reps, do not start over at 1.