11.7.17 Training Sessions (2)

 

GENERAL FITNESS
In teams of three…
4000m Ski Erg/Row or 300/200 Calorie Assault Bike +
1500m KB/DB Farmer’s Carry* +
200x Wall Ball @ 20/14
All for time
*Implements can NOT touch the ground

 

 

 

STRENGTH
3×5 Cuban Press
3×5 Paused Push-ups (chest at floor for 3s)
Then:
Strict Press
25-20-15-10-5
Unbroken sets. Try to add load each set
Then:
Elite: 40 reps each
Rx: 30 reps each
Scaled: 20 reps each
Dip + Hanging Rows + Renegade Rows with DBs
Then:
3×10 Seated DB External Rotation
3×10 Bent-Over Reverse Flyes

 

 

PHOTOS

Teammates. When two or more people have one common goal and work together to accomplish it.