Wednesday

Pursuit

Open w/ Thoracic Flow

A. Press – 6-8 reps build to a moderate wt and stay x 3 sets
B1. HS Hold – 15-20 sec or 60 sec kick-up practice MOD is 3 WW

B2. 1 L Hip Bridge w/ Alt Press – 6 R/L

B3. Wt. Sit-Up 10-12 reps

  4-6 sets ,rest 60-90 sec

+

5 RFT

250/200m Row

10 Push- ups

20 Russian KBS

Performance
Open w/ Thoracic Flow

A. Press @ 10x2 - 5 reps x 3 sets

B1. Strict HSPU – 2-3 reps unbroken

B2. Wt. Sit-Up – 10-12 reps (35/20#)

B3. 1 L Hip Bridge w/ Alt Press - 6 R/L

    4-6 sets, rest 60-90 sec

+

5 RFT

250/200m row

10 Ring dips

20 KB swing (Grn/Yel)