4.12.18 Training Sessions (2)

 

GENERAL FITNESS
Short group warm-up
Then:
“CV Primer”
Quick “Death by” Burpees
Add 1x Burpee every 30s for 5:00
Final set is 10x Burpees in 30s
Then:
L.S.D.
35′ AMRAP
35/27 Calorie Assault Bike +
40/32 Calorie Row/Ski +
500m Run (2 big laps)
Then:
Stretch and foam roll

 

 

 

STRENGTH
Glute activation
Then:
Build to a heavy 2RM Front Squat
Then back off approx. 10-15% and do 4×4
Then:
4×5 Snatch-Grip RDLs, across
Then:
Accumulate 3-minutes in a Weighted Forearm Plank, AHAP
Every drop perform 10x Supermans
Then:
Cool Down

 

 

PHOTOS