5.16.17 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
1800m Run, alternating every 300m
100x Wall Ball
80x Calories
60x Burpees
50x Box Jump-Overs (24″/20″)
60x Burpees
80x Calories
100x Wall Ball
1800m Run, alternating every 300m

 

 

 

 

STRENGTH
2×5 Weighted Dislocates
Then:
4×5 One-Arm KB Bottoms-up Press, climbing
Then:
4×5 BB Strict Press, hold final rep for 20s OH, climbing
Then:
Supinated-Grip Bent-Over Row + 20s Dead Hang (do Bent-Arm if capable)
10-8-6-4-4
Then:
4×25 BB Grip Roll-ups
Between sets do 5-8x Fingertip Push-ups, scale as needed

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Bob finishing his first round of Tim’s notorious “21” workout.