Tuesday

Pursuit

A. BS – 10 reps x 3 sets

B1. 1 L KB Deadlift x 8 R/L

B2. 10-12 Bar Tap

B3. 3-5 High Box Jump, you choose height

3-5 sets, rest 60-90 seconds

C. 10-12 Seated DB Hammer Curl + 10-12 Seated DB Tricep Extension x 3 , rest one minute

+

6 Min Amrap:
12 DB Ren Row (no push-up)
12 DB HPC + S2OH
12 DB Box Step-Up
    rest 3 Min
repeat :)

Performance

A. BS @ 21x2 – 5 reps x 4 sets

B1. 1 L KB Deadlift (ipsilateral) HEAVY 4-6 R/L

B2. MU - 2-3 reps unbroken

B3. 5 High Box Jump, you choose height

C. 10-12 Seated DB hammer Curl + 10-12 Seated DB Tricep Extension

+

6 minute amrap

3 DL  @ 60/43k

3 PC "

3 FS "

Rest 3

6 minute amrap

6 DL 40/24k

6 PC "

6 FS "