11.28.17 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
1500m Relay Run (each player runs 2x250m)
100/80 Calories, any machine
100x Alt. DB Snatches @ 50/30
60x DB Box Step-overs @ 24/20 (same DB as Snatches)
60x Burpee/Pull-ups
100x Alt. DB Snatches
100/80 Calories, same machine
1500m Relay Run
45′ cap

 

 

 

STRENGTH
Glute activation
Then:
Front Squat / Back Squat
10/10
8/8
6/6
4/4
2/2
Then:
10x KB Sumo Squats +
20x Suitcase Lunges (10/10)
3 sets
Then:
10x Double KBS +
:30s KB Front Rack Hold
2-3 sets
Then:
Cool Down

 

 

PHOTOS