Tuesday

Pursuit

A. DB Bench – 8 reps @ a moderate wt. No build.

B1. Archer Row – 3-5 per arm @2112

B2. Wall Walk to handstand hold 20-30 sec.

3-4 sets, rest 60 sec

C. Accum 3 min in wt. Hollow hold.

* Hold a light plate behind your head. Elbows extended

+

Tabata:

50 Ring Row

50 Air Squat

50 D-Ball Slam

50 Sit-Up

* When you finish rep 50, move onto next station until you finish all the reps

Performance

A. Bench Press – 5x5 no build.

B1. Pelican – 3-5 reps, keep shoulders down and back, elbows in tight.

B2. HSPU negatives – 5 reps @ 3 second lower.

3-4 sets, rest 60 sec

C. Accum. 3 min in midline hold.

*Use red band OR dowel.

+

Tabata:

50 Chin Up

50 Push Up

50 Air Squat

50 Up-Down

*When you finish rep 50, move on to next station until you finish all the reps