Wednesday

Pursuit
A. Back Squat 8 reps x 4 sets, sm build ea set. rest 2 min b/t 12 Min

B1. Dips 4-6 reps, choose the variation that fits your skill level

B2.  2 A DB Upright Row 8-10 reps

B3.  DB Bulgarian SS - 6 R/L
    4-5 sets, rest 90 sec b/t sets
+
12 Min AMR:

12 Cal Row

9 Up Down

6 DB Thruster


Performance
A. Back Squat -find a heavy set of 8 in 12 min. RAN

B1. Wt. Dips - 4-6 reps 

B2. Bicep Hammer Curls

B3.  GHD Back Ext 10-12 reps
+
12 Min AMR:

12 Cal Row

9 Burpee Over Bar

6 Thruster (40/24k)