8.14.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of 4…
40′ AMRAP
Ski Erg Relay for max calories
Minutes 0-10: Switch every 15 pulls. Before your next turn do 5x Burpee/Pull-ups
Minutes 10-20: Switch every 20 pulls. Before your next turn do 15x American KBS (70/53)
Minutes 20-30: Switch every 20 SEATED pulls. Before your next turn do 3x Wall Walks
Minutes 30-40: Switch every 15 pulls. Before next turn do 16x Split Jumps
Record total calories.
Then:
Cool Down with 400m Walk

 

STRENGTH
Bulletproof shoulders, 2 rounds
Then:
Work up to a 3RM-ish Conventional Bench Press (should not be able 5 consecutive reps), 3-4 sets
Then:
Bench Press “Clusters”
1-1-1-1-1
Rest 15-20s between REPS
This is one set
Do 2 sets
Then:
3x16x Alt. DB Deadbug Chest Press, AHAP
Then:
10x DB Curls +
10x DB Bent-Over Rows +
20x Sit-ups
4 sets
Then:
Cool Down

 

PHOTOS
N/A