4.16.15 Training Sessions (1)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Bear Crawl
2×5 Wall Squats
2×5 Tempo Squats
2×5 Jump Squats
2×5 Band Tears
2×10 Dislocates
3×5 Push-ups
Then:
Mobility:
Bretzel Stretch, 2×30 sec each
T-Spine
Then:
German Body Comp
A1 10-12x BB Cyclist Squats @ 95/65
A2 10-12x DB Bent-Over Row 
A3 30s L-Hang from Pull-up Bar
12 minute AMRAP
Then:
B1 30m Awkward Lunge (Sandbag on one shoulder, KB in opposite hand), switch at 15m
B2 8-10x BB Strict Press @ 75/45
B3 45s Wall Sit
12 minute AMRAP
Then:
C1 15m Prowler March, AHAP
C2 8-10x Seated DB Hammer Curls @ 4010 tempo
C3 30s Bent-Body Hollow
12 minute AMRAP
Then:
Cool Down
 
 
Coach’s Comment
N/A
 
Video

Wrist Prep from Go Primal Fitness on Vimeo.