Friday

Pursuit - 30 min

A. 1A DB Bench Press – 6-8 R/L , 5 sets, increase weight as you are able.

B1. 1 A DB Bent Row – 8-10 R/L

B2. TGU – 3 R/L

B3. GHD Back Ext – 10 reps

  3-5  sets, rest 60 sec b/t, increase wt. Each set if desired.

+

3 sets, vary the order each set

trying to stay consistent

10 AD Cals

10 DB Ren Row

10 Up Downs

1 SB TH Loop Run

 

 

Performance: 30 min

A. 1A DB Bench Press – 6-8 R/L x 5 sets, increase wt each set if possible.

B1. Double DB Bent Over Row 8-10 reps https://www.youtube.com/watch?v=1DvyD1_Ahss

B2. TGU – 3 R/L

B3. Wt. GHD Back Ext – 8-10

4-6 sets, rest 60 sec b/t, increase wt each set if desired.

+

3 sets, vary the order each set

trying to stay consistent

50 Dubs

1 SB TH Loop Run

15 C2B

15 Burpee

15 PC (50/29k)