7.3.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two:
0:00 – 12:00
1400m Row +
120x Wall Ball (20/14) +
M.E. Ring Pull-ups
12:00 – 14:00 Rest
14:00 – 26:00
800m Run, together +
120x Burpees +
40x Alt. Sledgehammer Strikes
26:00 – 28:00 Rest
28:00 – 40:00
1200m Ski Erg +
120x KBS (70/53) +
14x Rope Climbs
Record times for each
STRENGTH
Bulletproof Shoulders
Then:
Conventional Bench Press with Chains
8-6-4-4-4, climbing
Between sets do 12x Reverse Grip EZ Bar Curls @ 4010 tempo
Then:
3×12 Neck Press, light (go for stretch)
Then:
4×8 BB Pendlay Rows, across
Between sets do 20x Reverse Snow Angels (add small weights to hands if possible)
Then:
Cool Down
PHOTOS
N/A