Thursday

 Thursday

Pursuit 30 min

A. HPS + 2 OHS – Build for 10 min from blank bar

B1. Work up to a heavy TGU 1 R/L

B2. DB Reverse lunge step – 5 R/L keep it light work on form.

3 sets, rest 60 sec

C1. 1A OH Carry - 2 gym length

C2. KB Power Row – 12 reps alternating

3 sets, rest 60 sec

+

5 RNFT:

2 gym length BC

1 min jump rope

3 WW

4 gym length FC moderate

Performance 30 min

A. HPS + OHS + Sn Bal –  Build to a heavy complex in 10 min from blank bar

B1. Work up to a heavy TGU 1 R/L

B2. BB Split Squat – 5 rep @ 2111, keep it light work on form.

3 sets, rest 60 sec

C1. 1A OH Carry – 2 gym length

C2. KB Power Row – 12 reps alternating

3 sets, rest 60 sec

+

5 RNFT:

2 gym length BC

1 min jump rope

3 WW

4 gym length FC moderate