Monday

 Monday:

Pursuit 30 min

A. BS – 3x3 tough sets. 12 min

B1. DB BP- 5 reps HEAVY

B2. Archer Row @3112 3-5 reps

3 sets, rest 1 min

C1. DB Reverse fly – 8 reps, keep it light, work on form.

C2. V-Ups – 15 reps

3 sets, rest 1 min

+
FT:
500 m Row

40 Wall Ball

30 Up-Down

20 DB Snatch

10 C & J

Performance

A. BS – work up to a tough set of 3 in 12 min.

B. BP – 3 x 5, rest 60 sec b/t

C1. Archer Row/ Archer Chin-Up @ 2111 – 5 reps

C2. KB Slashers 10 R/L

3 sets, rest 60 sec

D. Accumulate 3 min in mid-line hold

+
10 min Time-Cap to complete:
500m Row

40 Wall Ball

30 Burpee to a 6" target

20 DB Snatch (35#/20#)

10 C&J @ 60k/35k

*Score is time or Total reps in 10 min.