Monday

Pursuit

Open w/ Hip Flow 5-7 Min

A. Clean complex – 1 HPC + 1FS - 12 min

B1. GHD Back Ext 6-8 reps w/ 2 sec pause at the top

B2. 1 min Dub practice

B3. FLR on floor- 30 sec

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

+

30-20-10

Mtn Climber

DB S2OH

KBS

Performance

Open w/ Hip Flow 5-7 Min

A. Clean Complex – 1 PC + 1 Sq. Clean + 1 FS sm build RAN 12 min.
B1. BB OH lunge step 3 R/L x 3 sets @ light wt. You choose.
B2. Max unbroken Dubs, record best score
      3 sets, rest 2 mins b/t
C. Accumulate –3 min Ring FLR, every break perform

+

21-15-9

PC (40/24k)

Push-Up

Air Squat