4.19.18 Training Sessions (2)

 

GENERAL FITNESS
Group Warm-up
Then:
“Burpee Prison Run,” variant
20-16: KBS @ 70/53 +
15-11: Burpees +
10-6: Deadlifts @ 185/125 +
5-1: Wall Walks
Between each rung do 10/7 Calories on any machine (Row, Ski, Bike)
Then:
Cool Down

 

 

STRENGTH
Banded Glute Warm Up
-then-
Deadlifts
Work Up to a 5RM Deadlift
*Then with that weight, 3 clusters*
3x(1-1-1-1-1)
20s Rest between reps. 3 minutes of rest between sets.
-then-
3 Rounds (Goal is unbroken)
20 Speed Skater Lunges (crossover lunges if cant jump or land)
20 Jumping Squats
*Rest plenty*
-then-
Few Rounds
10 SL Glute Bridges each leg with foot on a 45b rubber plate.
Then:
Cool Down
PHOTOS