Monday

Monday:

Pursuit

A. HPC – doubles, build for 10 min.

B1. BB Pendlay Row – 5 reps @2111

B2. GHD Back Ext 12-15 reps

3 sets, rest 60 sec

C1. SB Hip Bridge – 10 rep w/ 2 sec hold

C2. V-Ups -10 reps

+

4 RFT:

100 Single Under

10 Ring Row


Performance

A. Clean – doubles emom for 10 min. @ 60 % of 1RM

B1. BB Pendlay row – 5 rep

B2. GH Raise - 5-7 rep

3 sets, rest 60 sec

C. GHD Sit-Up -15 reps x 3 sets, rest 60 sec

+

4 RFT:

1 RC

10 Ring Dip

15 Air Squat