9.4.18 Training Sessions (2)

 

GENERAL FITNESS
12′ AMRAP #1
Alternate EMOM with a partner
P1 5/3 Calorie Row + M.E. Burpees over the Erg in time remaining
P2 Rest
Record Burpees

12′ AMRAP #2
Alternating EMOM with a partner
P1 2x Wall Walks + M.E. Sit-ups in the time remaining
P2 Rest
Record Sit-ups

12′ AMRAP #3
Alternating EMOM with a partner
P1 12x Split Jumps + M.E. Strict Pull-ups in time remaining
P2 Rest
Record Pull-ups
Then:
Cool Down

 

 

STRENGTH
2×20 “Frog Leg” Glute Bridges
Then:
4×12 Conventional Dead-Stop (no bounce) Deadlifts @ approx. 65%
Rest plenty between sets
Then:
100′ Reverse Sled Drags (load with people)
4-5 sets
Then:
3x60s Bent-Body Hollows
Then:
Cool Down

 

 

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