5.29.18 Training Sessions (2)

 

GENERAL FITNESS
Station 1:

P1 12x KB Deads, AHAP + 30m Farmer’s Carry
P2 Wall Sit for duration
P3 Rest
12′ AMRAP

Station 2:
P1 10x DB Goblet Squat (70/50) + 5m-10m-15m Shuttle
P2 Dead Hang for the duration
P3 Rest
12′ AMRAP

Station 3:
Three-Player C2 Rower Relay
All Male Team – 3000m
All Female Team – 2500m
Mixed Team – 2500m
Switch every 20 pulls.
In the time remaining do M.E. synchronized Burpees with all three players
12′ AMRAP

 

 

 

STRENGTH
Glute activation
Then:
Work up to a heavy 8-Rep Back Squat
Then with that load…
8x Back Squats +
10x (5/5) Lunges, AHAP
5 sets
Then:
5x Staggered Stance KB RDLs +
10x Double KBS
4 sets
Then:
3×20 Calf Raises
Then:
Cool Down

 

 

PHOTOS