6.5.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
20-1 calories on Ski Erg, C2 Rower, or Assault Bike
Player one does 20 calories, player two does 20 calories
Player one does 19 calories, player two does 19 calories
Between each rung alternate between the following five activities:
1.) 10x DB Curtis P’s (30/20)
2.) 5x Wall Walks
3.) 150m Medicine Ball Shuttle (20/14)
4.) 7x Burpee/Pull-ups (8’/6′)
5.) 20x Alternating Sledgehammer Strikes onto Tire
40′ AMRAP.
Then:
Cool Down

 

 

STRENGTH
Mobility:
Shoulder External Rotation and Banded Triceps Stretch
Then:
Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase the load each set as reps decrease
Between each rung do 3x High Box Jumps or Tall Box Jumps
Rest plenty between sets. This should take the entire 40 minutes.
Then:
Cool Down

 

 

PHOTOS