Monday

Pursuit - 35 minOpen w/ Thoracic Flow
A.  CG Bench Press @30x1 – 3,3,3,3,3. 10 min.
B1.  HPC x 3 reps
B2. Archer Row 4-6 reps
B3. GHD Back Ext – 6-8
    4-6 sets, rest 60 sec b/t
+

3:00 ON / 1:00 OFF x 4
Row 250/200m
4 GL 1 A Alt FC HEAVY
*amrap Wt. Sit-Up in remaining time



Performance - 35 min
Open w/ Thoracic Flow
A.  HPC build to a tough single. 10 Min.
B.  CG Bench Press – build to a  tough triple @2111. 10 min.
C1. Foot Elevated Ring Row -  6-8, put feet on a sprinkler box- rings at hip height.
C2. Wt. GHD Back Ext – 6-8 @ 30x2
    3-5 sets, rest 60 sec b/t
+

3:00 ON / 1:00 OFF x 4
Row 250/200m
4 GL 1 A Alt FC (red/grn)
*amrap Wt. sit-up in remaining time (35/20#)