1.3.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
10x Iron Cross Kicks 
10x Scorpios Kicks 
2×5 Tables + Rocks
15yd Lunge + Hip Hinge
15yd Reverse Table Walk
2×5 Burpees
2×5 Tuck Jumps
Then:
Mobility:
T-Spine
Then:
Conditioning:
In teams of two…
100m-200m-300m-400m-500m Row/Ski Erg 
OR 
10/7, 20/15, 30/20, 35/25, 40/20 Calories on Air Assault Bike
Then:
150x Burpee/Box Jumps @ 20/17″
Then:
500m-400m-300m-200m-100m Row/Ski Erg 
OR
40/30, 35/25, 30/20, 20/15, 10/7 Calories on Air Assault Bike
For time
40 minute time cap
Then:
Cool Down

 

 

STRENGTH
2×6 Deadbugs, focus on intense bracing
Then:
2×8 Bulgarian Split Squats, off bench
Then:
3×3 Front Squats, AHAP
Then:
3×12 DB Reverse Lunge
Then:
3×8 DB Cyclist Squats
Then:
2xAMRAP Calf Raises, time permitting
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A