Wednesday

 Wednesday:

Pursuit

A. HS Hold – 30-40 sec  RAN ,10 min.

B1.) Chin-Ups – 3-5, use up to 1” band if necessary

B2.) DB Russian Step-Up- 6R/ 6L

B3.) 30 sec Hollow Rock Heel Taps
3-5 sets rest 60-90 sec

+

5 RFT:

10 Goblet Squat

6 DB Ren Row
1 TH Loop

Wednesday:

Performance
A.) Wt Chin-Up - find a 1 RM in 10 min.

EMOM: 10 min
odd: 10 HSPU
even:  BB FR Box Step Up – 12 reps alt

C.) GHD Sit-Up- 50 reps FT:

+

5 RFT:

Run 1 TH Loop

10 OHS (40k/24)