2.15.18 Training Sessions (2)


GENERAL FITNESS
L.S.D.
0-5 minutes: 5 rounds of Cindy (Elite) or 3 rounds of Cindy (Rx)
5-10 minutes: 60x KBS @ 70/53. Each drop do 5x Burpees
10-15 minutes: 15-12-9 DB Clusters @ 30/20 + Calories, any machine
15-20 minutes: 5-3-1 Rope Climb + Wall Walks
20-25 minutes: 5 rounds of Cindy (Elite) or 3 rounds of Cindy (Rx)
25-30 minutes: 60x KBS @ 70/53. Each drop do 5x Burpees
30-35 minutes: 15-12-9 DB Clusters @ 30/20 + Calories, any machine
35-40 minutes: 5-3-1 Rope Climb + Wall Walks
Then:
Cool Down

 

 

 

STRENGTH
3×8 Cuban Press
3×8 Bent-Over Rows
Then:
3×20 Strict Press (use DBs if necessary). Must be unbroken
Then:
10x DB Floor Press +
10x Pull-ups
3 sets
Then:
21-18-15-12-9
AbMat Sit-ups + 30/30 Side Plank
Looks like…
21x Sit-ups + 30/30 Side Plank
18x Sit-ups + 30/30 Side Plank
15x Sit-ups + 30/30 Side Planks, etc…
Then:
Cool Down

 

 

VIDEO