Monday

 Monday:

Pursuit 30 min

A. OHS – 3 x 8 sm. build 10 min

B1. Archer Row – 2-3 reps @ 3112

B2. Box pistol negatives - 5 R/L
3 sets, rest 60 sec

C1. FR Carry- 2 gym length

C2. KB Power Row 5 R/L
3 sets rest 60 sec

+

FT:

42-30-18

KBS

Mtn. Climbers

Box Jump

*Archer Row:  https://www.youtube.com/watch?v=067f1CA6OvE

Performance 30 min

A. OHS – 3 x 8 sm. build.10 min

B1. Archer Row – 2-3 reps @ 3112

B2. DB Box step up Heavy - 8 R/L

3 sets, rest 60 sec

C1. FR Carry- 2 gym length

C2. KB Power Row 5 R/L

3 sets, rest 60 sec

+

FT:

42-30-18

Blank Bar Thruster

KBS (Grn/yel)

BJSD (24”/20”)

*Archer Row:  https://www.youtube.com/watch?v=067f1CA6OvE