12.21.17 Training Sessions (2)

 

GENERAL FITNESS
50x BB Thrusters @ 45/35 +
40x Calories, any machine +
30x KB Deads @ 2×70/55 +
250m Medicine Ball Shuttle +
30x KB Deads +
40x Calories (same machine) +
50x HR Push-ups
AMRAP x 8′
Rest 4:00
AMRAP x 12″
Rets 5:00
For time
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
Work up to a challenging 10 Deadlift
Then with that weight:
4×6 “Tempo” Deadlifts (Fast up, 5 sec down, fast up again)
Then:
10x BB Reverse Lunges +
10x Sumo KB Squats
3 sets
Then:
8x Single-Leg KB RDLs
20x Supermans
2-3 sets

 

 

PHOTOS