Monday

 Monday:

Pursuit 30 min

A. FS – build to a double @30X1

B1.) Double DB Curl to Press - 8 reps

B2.) BB Hip Thruster w/ 2 sec pause 8-10 reps

B3.) Candlestick -5 reps w/ 3 sec negative

+

6 RFT:

5 PC & Jerk

10 DB Up Down Box Step Over

10 Cal AD

Monday:

Performance 30 min

A. FS – build to a tough double in 12 min.

B1.) BB Butterfly Press – 10 reps

B2.) BB Hip Thrust– 5 reps w/ 2 sec pause

B3.) Ab Wheel Pike - @3131 - 5 reps

+

21-15-9

S2OH (42K/24k)

80-70-60

Dubs