10.20.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
1-10 Burpee Ladder
Right into…
1-10 DB Squat Cleans 2x(50/30)
Right into…
1-10 Box Jump Ladder @ 24/20″
Right into…
1-10 DB Z-Press Ladder @ 2×(30/20)
Right into…
2-20 Split Jump Ladder (2-4-6-8-10-12, etc.)
Then:
Cool Down
Bent-Body Hollows
15-30-45-60
Right into…
Supermans
15-20-25-30

 

 

STRENGTH
T-Spine Mobility
3×6 KB Windmill
Then:
4x KB TGU +
Rd 1: Max Reps DB Z-Press
Rd 2: Max Reps Straight Bar Curls (45/35)
Rd 3: Max Reps Ring Dips
6 rounds
Then:
25x BB Grip Roll-ups +
16x Plate/DB Pinch Step-ups +
3-4 sets, time permitting
Then:
5/5 Palloff BB Bent-Over Rows +
10/10 1-Arm KB Off-Set Chest Press
3-4 sets
Then:
Cool Down

 

 

PHOTOS
N/A