Thursday

Pursuit: 25 min

A. BS – build to a tough single @ 30X1 in 15 min.

B1. DB Floor Press – 8 R/L

B2. Blank Bar Barbell Curls  -10 reps

B3.  Side Plank Hold 20 sec R/L
     3-4 sets, rest 1 min b/t

+

6 RNFT:

8 DB Reverse fly

10 Up Down

12 Air Squat

1 min jump rope

1 min AD/Row
 

Performance: 25 min

A. BS – build to a tough single @ 30X1 in 12 min.

B1. DB Floor Press – 8 R/L

B2. Blank Bar Barbell Curls 10-12 reps

B3. Side Star Plank 30 sec R/L
      3-4 sets, rest 1 min b/t 

+

6 RNFT:

8 DB Reverse fly

10 Burpee

12 Air Squat

30 Dubs

1 min AD/Row