7.7.16 Training Sessions (2)

 

GENERAL FITNESS/COMPETITIVE FITNESS
MOVEMENT PREP:
5-minutes to get warm
Then:
WORKOUT:
12,000m Ski Erg or Row Relay (teams of 5-6)
Switch every 30s 
During “rest” do 5x Burpee/Pull-ups
For time
Then:
Cool Down

 

 

STRENGTH
WORKOUT:
Work up to a 6 RM Front Squat
Then, with that weight:
3×2 2-sec Paused Front Squat.
Then:
4×4 per side one-arm OH KB reverse lunge (like initiating/completing a TGU)
Then:
3×5/side Ring-supported pistol squats
3×5/side SA SL KB RDL
Then:
Cool down with walkout planks

 

COACH’S COMMENTS
N/A

 

PHOTOS

Team workouts require team efforts.

Team workouts require team efforts.