11.21.17 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
12′ AMRAP
12x Alternating DB Snatches, AHAP +
3x Wall Walks or BMUs
Alternating rounds
Then:
12′ Ski Erg Relay
First 4 mins switch every 20 pulls
Second 4 mins switch every 15 pulls
Third 4 mins switch every 10 pulls, SEATED (see photos)
Then:
12′ AMRAP
12/10 Calorie Row +
8x Burpees-over-the-Erg
Alternating rounds
Then:
Cool Down

 

 

STRENGTH
Glute Activation
Then:
Sumo Deadlifts
10-10-8-8-6-6
Between each set do 10x Double KB Front Rack Squats
Then:
8x KB Deads +
16x Reverse DB Lunges
3 sets
Then:
4×40 Slideboard Mountain Climbers

 

 

PHOTOS

4 days until HUGE savings.