12.19.13 Training Session, IWT

Workout 
2×5 Dislocates
2×3 Reverse Dislocates
2×10 Squats
2×5 Burpees
3×10 KBS (40, 50, 60)
Then:
T-Spine Mobility
Then:
Phase I
15x BB Push Press @ 115/65 +
90s Row/Ski Erg/Airdyne +
90s Rest
4 sets
Rest 5 minutes
Then:
Phase II
15x KB Hi-Pull @ 70/45 +
90s Row/Ski Erg/Airdyne +
90s Rest
4 sets
Rest 5 minutes
Then:
Phase III
8x Reverse Burpee +
8x Deck Squat/Ball Slam @ 30-40# +
60s FLR
3 rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The first Go Primal Holiday was a masterful success. Thank you for coming out and supporting our fitness community.

The first Go Primal Holiday was a masterful success. Thank you for coming out and supporting our fitness community.