Tuesday

Pursuit

Shoulder Warm-Up Complex: 10 Lu Raise + 10 DB lateral Raise + 10 DB Front Raise 

A. HPS – 3,3,3,3,3,3. sm build if possible. 10 min.
B1. RC – 1 rep

B2. DB Thruster 4-6, challenge yourself with weights.

B3. Ab-Wheel K2e – 15-20 rep
    3-5 sets, rest 60 sec
C.  BB Shrugs 10-12 x3 sets, rest 60 sec

+

3 RFT:

200 m Run

21 Mtn. Climbers

15 DB HP Clean & Jerk

9 Ring Row

 

 

Performance

Shoulder Warm-Up Complex: 10 Lu Raise + 10 DB lateral Raise + 10 DB Front Raise x 2

A. PS – 3,3,3,3,3,3. sm build 10 min.

B1. 1 Legless RC

B2. Barbell Thruster 4-6 reps, sm build ea set.

B3. Ab Wheel K2e – 15-20 rep

C.  BB Shrugs - 10-12 reps x 3 rest 60 sec

+

3 RFT:

200m Run

15 HPS (34/20k)

9/5 C2B