Thursday

Thursday

Pursuit

Open w/ Hip Flow 5-7 Min

A1. DB Front Squat – 5's, sm build as able.

A2. Hip Bridge – 1 Leg elevated , 10 reps w/ 2 sec pause

A3. Accumulate 20 sec – Tuck Position on paralettes

X 4-5 rounds, rest 60-90 sec b/t rounds

+

5 RFT:

6 Dip

10 KBSDLHP

12 DB Box Step-Up

 

Performance

Open w/ Hip Flow 5-7 Min

A. Sq. Clean – 3,3,3,3,3,3. no build RAN
B. BB Reverse lunge step 8 R/L x 3 sets @ moderate wt.
C. Accumulate –3 min sorrenson hold, every rest complete 10 D-Ball Slam

+

5 RFT:

10 Dip

15 KBS

20 Burpee