7.28.18 Training Sessions (2)

 

GENERAL FITNESS
“CV Primer”
In teams of two…
50% of combined BW* in calories (any machine) +
100x Burpees
12′ cap
Partition all work as you see fit
*For example, if your combined weight is 280lbs do 140 calories + 100x Burpees.
Then:
KB Complex
One series every 3:00 x 5
10x KB Push Press +
15x Double KBS +
20x Reverse Farmer’s Lunges OR Walking Farmer’s Lunges (depends on how big class is)
Males use 40-50, Females use 20-35. Make it heavy!
Then:
30-25-20-15-10 Sit-up + 20s HS Hold
Then:
Cool Down with Couch Stretch

 

 

STRENGTH
500m Buddy Carry, switch as needed
If you aren’t able to or don’t want to get carried grab a HEAVY sandbag and carry is bear hug style, switch as needed
Then:
One-Arm Deadlifts (each arm):
5-4-3-2-1
Rest plenty between sets
Then:
50′ HAF Prowler Push (definitely too heavy to sprint with)
2-3 sets
Then:
Cool Down

 

PHOTOS