Wednesday

 Wednesday:

Pursuit 30 min

A. Clean Complex – HPC x 5. 10 min

B1. DH2I – 2-3 reps

B2. DB Lunge step – 1 gym length HEAVY

3 sets, rest 60 sec

C1. DB Bent Over Row – 10 rep

C2. Wt. Sit-Up – 10 reps

3 sets, rest 60 sec

+

3 RFT:

2 TH Loop

10 DB Push Press HEAVY

10 DB Ren Row (NO Push-Up)

Performance 30 min

A. Clean Complex – 1PC + 2HPC – 10 min

B1. DH2I – 3-5 reps

B2. Pistol – 5 R/L

3 sets, rest 60 sec

C1. DB Bent Over Row

C2. Candlesticks - 5 rep @31X1

3 sets, rest 60 sec

+

3 RFT:

2 TH Loop

10 S2OH (60k/40k)