9.18.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
0:00 – 10:00 — 1600m Row, Max Burpee/Box Jumps (24/20)
10:00 – 13:00 — Rest
13:00 – 23:00 — 120/90 Calorie Assault Bike, Max Rope Climbs
23:00 – 26:00 — Rest
26:00 – 36:00 — 1000m Run, Max KB Deadlifts @ 70/53
Then:
Cool Down

 

 

STRENGTH
3×5 DB Cuban Press
Then:
Work up to a heavy 5-rep Fat Bar Bench Press
Then with that load…
5×5 Fat Bar Bench Press, climbing
Between sets do 8-10x Standing DB Hammer Curls, AHAP
Then:
3×15 Bench-Supported Neutral-Grip DB Rows, AHAP
Then:
30/30 Side Plank +
60s Reverse Snow Angels
2-3 sets
Then:
Cool Down

 

 

PHOTOS