Wednesday

Pursuit

open w/ Hip Flow 5-7 min

A. BS – 10,8,6,4,2,1. Make last single challenging. RAN 12 Min

B1. 1 L KB DL – 4-6 slight increase from last week

B2. Chin-Up – amrap in 60 sec

B3. Seated Box Jump – 3-5 reps, challenge yourself with height
    3-5 sets, rest 60 sec
C. DB Bicep Curls 10-12 + Seated DB Tricep extension 8-10 x 3 rest 60 sec

+

9 Min AMRAP:

15/10 Cal Row

10/6 Perfect Push-Up

8 Garhammer Raise

6 PC

 

 

Performance

Open w/ Hip Flow 5-7 min

A. BS - 10,8,6,4,2,1 last single should be 90-95% Not 1 RM – RAN 12 Min.

B1. 1 L KB DL – 4-6 slight increase from last week

B2. Amrap unbroken MU in 90 sec

B3. Seated Box Jump – 3-5 reps, challenge yourself with height
     3-5 sets, rest 60 sec

C. DB Bicep curl + DB Tricep Extension – 8-10 x 3 rest 60 sec

+

9 Min AMRAP:

10/6 Cal AD

10/6 HR Push-Up

6 Strict T2b

3 PC (60/40k)