Pursuit & Performance:
A.) 5-7 min of Hip Flow
B.) HSPU Lower Downs as slow as possible; 3-5 reps; rest 3 mins X 3-4 sets; if you have strict HSPU no problem, add a deficit to your lower downs.
C.) EMOM 16 min:
Odd: Line Tags – AMR in 30 sec
Even: Burpees – AMR in 30 sec
D.) AMR 4 min – Sit Ups