Friday

Pursuit:

Open w/ 5-7 min Hip Flow
A1. Press @ 10X2 – 5 reps
A2. 4-6 Scap Pullups + 1skin the cat to german hang attempt   ((https://www.youtube.com/watch?v=vZUQDXIQV90 ))
A3. 2 gym length Quadruped Crawl w/ 5lb plate on Low Back

B. Accum. 3 Min in FLR on floor
+
FT:
21-15-9 – Cal Row
30 – 20 – 10 – DB PP
 
Performance:

Open w/ 5-7 Min Hip Flow
A. CGBP – build to a heavy 5 rep in 15 mins
B1. 4-6 Scap Pullups + 1skin the cat to german hang, try to hang for 5-10 sec((https://www.youtube.com/watch?v=vZUQDXIQV90 ))
B2. Broad Jump attempts X 3

C. Accum. 3 min in elevated plank (elevate FEET on small sprinkler box add wt. Plate to upper back 15k/10k)
+
“Karen”
FT: 150 WB Shots