10.17.17 Training Sessions (2)

 

GENERAL FITNESS
P1 12x KB Deads, AHAP + 30m Carry
P2 FLR in rings for the duration of Deads and Carries
P3 Rest
12′ AMRAP
Then:
P1 15x Wall Ball @ 20/14
P2 Dead hang for the duration of Wall Balls
P3 Rest
12′ AMRAP
Then:
3-Player Sandbag Bear Hug Carry Relay
Each player carries the bag 100′
Males @ 150#, Females @ 80-100#
12′ AMRAP
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute Warm Ups
3×10
-then-
Pause Front Squats
5×3 Climbing (2-3s pause in the bottom)
-then-
5×5
RDLs climbing
-then-
3-4 Sets
10 KB Cyclist Squats – KBs in front Rack
10 Reverse Lunges – KBs in farmers hold position
Then:
Cool Down
PHOTOS

Strong ladies.