1.9.18 Training Sessions (2)

 

GENERAL FITNESS
“Happy 34th Birthday Marissa”
In teams of three, pick a machine (row, ski, assault bike)
The magic number is 34 calories
P1 1:00 effort on chosen machine
P2 Make up the difference with the movements below
P3 Rest
Round 1: Burpee/Box Jumps @ 24/20
Round 2: Rev Lunge, L + Rev Lunge, R = 1 rep
Round 3: Strict Pull-ups or Muscle-ups
Round 4: Wall Ball @ 25/16 (2 reps for every 1 calorie)
40′ AMRAP
Then:
Cool Down

 

 

 

STRENGTH
Glute activation
Then:
Work up to a 3RM Back Squat
Then, 90% of that load…
4×3 Back Squats
Then:
5×5 RDLs, across
Then:
20x Front-Foot Elevated Reverse Lunges
10x KBS
3 sets
Then:
Cool Down

 

 

PHOTOS