1.19.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of two…
45′ AMRAP
8 TEAM rounds (4 each in alternating fashion)
12x KB Deadlifts, AHAP +
6x Burpee/Box Jumps
Right into…
6 TEAM rounds (3 each in alternating fashion)
15x Wall Ball +
8x Target Burpees (8′)
Right into…
4 TEAM rounds (2 each in alternating fashion)
10x DB Curtis P’s +
8x Burpee/Plate Hops
Right into…
1 TEAM round (partition reps as you see fit)
30 Calories (any machine) +
20x Strict Pull-ups +
10x Wall Walks

STRENGTH
Glute activation
Then:
Work up a 2RM Front Squat
Then:
10x BB Cyclist Squats +
20x (10/10) KB Suitcase Lunges
4 sets
Then:
50x KBS @ 70/53
Each drop = 30s Wall Sit for each infraction.
Serve penalty at the end of workout.
Then:
Cool Down
PHOTOS