10.23.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…
8′ AMRAPs, 2:00 rest between each AMRAP

AMRAP#1:
6x (3 each alternating) Rope Climbs, each +
9/9x Synchronized DB Hang Clean and Jerk (50/35)

AMRAP #2:
6x (3 each alternating) Wall Walks, each +
15x Synchronized KBS (53/40)

AMRAP #3:
P1 10/7 Calorie Assault Bike Sprint +
P2 Medicine Ball Pec Hold for duration of P1’s bike (20/14)

AMRAP #4:
200m/150m Row, each +
12x Synchronized Burpees
Then:
Cool Down

 

 

STRENGTH
2×5 Weighted Dislocates
3×5 DB SOTS Press
Then:
4×8 Barbell/DB Z-Press
Between sets do 10x Standing Banded French Press
Then:
4×12 (6 each) “Uneven” BB Bent-Over Row
Between sets do 20s Bent-Arm Hang on Pull-up bar
Then:
3×20 Prisoner Sit-ups
Between sets do some Hammer Curls
Then:
Cool Down

 

 

PHOTOS