Wednesday

Pursuit:

A. BS @ 30x1 – 3,3,3 warm up, then stay. Rest 2 min b/t

B1. Seated DB Butterfly Press – 8-10 reps

B2.  Strict Pull-Up - 3-5, use up to 1" band assistance

B3. 10 Hollow Rock Heel Tap + 10 Sec Hollow hold

3-5 sets, RAN

+

Every 4 minutes x 4 sets
10 DB Push press
20 Heavy Rope Skips
10 Ring Rows
10 Cal Row
Rest in remaining time each set

Performance

A. BS @30x1 – 3,3,3 warm up to 75%, then stay. Rest 2 min b/t

B1. BB Butterfly Press – 5 reps, sm build.

B2. Toe 2 Rings – Amrap unbroken in 30 sec

B3. 10 Hollow Rock Heel Tap + 10 Sec Hollow hold

3-5 sets, R

+
Every 4 minutes x 4 sets
12 Push press (40/24k)
24 Double unders
6/4 Strict Chinups
10/7 cal AD
Rest in remaining time each set