Monday

 Monday

Pursuit 30 min

Open w/ Hip Flow 5-7 min

A. BS – 8 rep X 3 sets @ 30X1

B1. Press – 8-10 reps, sm build

B2. 2 Gym length Quad Crawl w. 5 lb plate on low back

      4-5 sets, rest 90 sec b/t

+

4 RNFT:

20 Ab Wheel K2e

10 Ren Row (No Push Up) challenge yourself w/ wt.

50 Single skip, go for a few Dubs if you can

8 KB Snatch 4 R/L

12 Walking Lunge step

Performance: 30 min

Open w/ Hip Flow 5-7 min

A. BS- 15,12,10,8. sm build, rest 60 sec b/t

B. Press – 8,8,8,8. sm build, rest 60 sec b/t

C. 8 Gym length Quad crawl w/ 5 lb plate on low back, RAN

+

4 RNFT:

5 Ab Wheel Pike @2121

6 DB Sq. Clean (35#/20#)

7 Strict Pull-Up

8 KB Sn (Grn/Yel) 5 R/L

12/10 Cal AD/Row