Wednesday

Pursuit

A. CGBP @ 30x1 – 8,8,8. Small build, rest 2 min b/t sets

B1. Strict Dip – 4-6 reps, choose the variation that best suits your skill level. parallette or box

B2. Supine Row – 6-8 reps, chin-up grip

B3. Quad Crawl – 2 gym length

3-4 sets, RAN

+

20 min AMR:  

350/300 m Row

50 Heavy Rope Skip

30 Lunge Step

20 D-Ball Slam

 

Performance

A. CGBP @30x1 – warm-up to 65% 8,8,8. no build

B1. Strict Ring Dip – 4-6 reps

B2. Foot elevated Ring Row – 10 reps

B3. Quad Crawl – 2 Gym length

3-4 sets, RAN

+

20 min AMR:

500/400 m Row

30 Dubs

20 Wall Ball

15 KBS (grn/yel)