4.9.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
T-Spine
Then:
Workout
41x KBS +
41x Goblet Squat +
15m Fireman Carry OR Wheelbarrow Walk 
2 rounds
Then:
Squat + Push-up + Bear Crawl Mountain
5-10-15-10-5 
Looks like…
5x Squat + 5x Push-up + 15m Bear Crawl
10x Squat + 10x Push-up + 15m Bear Crawl, etc.
Then:
Burpee + Prisoner Lunge Mountain 
5-10-15-10-5
Looks like…
5x Burpee + 15m Lunge 
10x Burpee + 15m Lunge 
15x Burpee + 15m Lunge, etc.
Then:
DB Thruster + DB Bear Crawl Mountain
5-10-15-10-5
Looks like…
5x DB Thruster + 15m DB Bear Crawl
10x DB Thruster + 15m DB Bear Crawl, etc.
Then:
“Death By” KB Farmer Carry @ 2×50/35
1st minute do 15m KB Farmer’s Carry
2nd minute do 30m KB Farmer’s Carry, etc. 
Continue to 8 minutes
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×5 Wall Squats
30x German Arm Swings
2×5 Band Tears
2×10 Dislocates
Then:
Mobility:
N/A
Then:
German Body Comp
A1 10-12x (5-6 each) BB Reverse Lunge, from rack 
A2 8-10x Double KB Front Squats
12 minute AMRAP
Then:
B1 10-12x Axle Sumo Deadlift
B2 8-10x BB Strict Press
12 minute AMRAP
Then:
C1 10-12x Axle Floor Press
C2 10-12x Ring Rows 
C3 5x Walkout Planks
12 minute AMRAP
Then:
Cool Down
 
 
Coach’s Comments
N/A
 
Video

Neutral Spine Position for Handstands from Go Primal Fitness on Vimeo.