3.21.17 Training Sessions (2), Tag Team Tuesday

 

 

GENERAL FITNESS
In teams of four:
EMOM x 36
Rotate player s each minute
Minute 1: 40s Interval, any machine
Minute 2: 14x Alternating DB Snatches @ 50/30
Minute 3: 7x Burpee/Box Jumps @ 24/20
Minute 4: Rest
9 rounds
Record calories.
Then:
Cool Down

 

 

 

STRENGTH
2×3 Strict Press, AHAP
Then, two drops sets with approx. 15% less weight for 6 reps
Then:
8x Hanging Rows +
8x “Tempo” Push-ups @ 4040 +
12x Stir-the-Pots, alternating
10′ AMRAP
Then:
10x Bulgarian Split Squats +
20x Banded OHS (posterior resistance)
2-3 sets
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

When it’s your turn on the rower, give it everything you’ve got.