8.22.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Throw Medicine Balls, various
Then:
2x30s Rack Squat Hold (“search and destroy”)
15x Squats +
10x Jump Squats +
5x Tuck Jumps +
3x Burpees
2 rounds
Then:
3×5 KBS/Goblet Squat Combo, climbing
2×5 Band Tears
2×5 Dislocates
Then:
Workout:
In teams of two…
40’AMRAP
“You go, I go” format, alternating movements*
22x Wall Ball @ 20/14 +
12/10 Calorie Row/Ski/Assault Bike +
22x KBS @ 53/35 +
12x Burpee/Box Step-ups +
22x T2B (sub ABmat sit-ups if necessary)
*P1 does 22 Wall Ball
P2 does 12x Cals
P1 does 22x KBS
P2 does 12x Burpee/Box Step-ups
P1 does 22x T2B
Then:
Cool Down

 

 

STRENGTH
5×8 Strict Press, climbing
Then:
4 Sets
10x DB Floor Press
10x Chin Ups (Scale as needed)
Then:
5 Sets
10x Dips
10x BB Curls
Then:
Cool Down

 

 

 

PHOTOS

Another great Tag Team Tuesday.