Tuesday

Pursuit 30 Min.

open w/ Hip Flow 5-7 min

A. BS – 5,5,5,5,5. small build. Last 5 should be moderately challenging

B1. DB Split Squat – 6 R/L -https://www.youtube.com/watch?v=lHa6aCpFndo

B2. Double DB Curl – 10-12 reps

B3. Perfect push Up – 8-10 reps

+

5:00 ON / 2:00 OFF x 3

Run 1 BIG LOOP

5/3 WW

4 Gym Length Double FC Carry

Amrap HEAVY ROPE Skips in remaining time

 

Performance

Open w/ Hip Flow 5-7 min

A. BS – warm up to 65% quickly then 5,5,5. Build. Last set should be tough.

B1. DB Bulgarian Split Squat - 6 R/L

B2. Barbell Curl – 10-12 reps, sm build each set

B3. Diamond push-Up 8-10 reps

+

5:00 ON / 2:00 OFF x 3

Run 1 BIG LOOP

5/3 WW

4 Gym Length Double FR Carry (Grn/Yel)

AMRAP Dubs in remaining time