10.25.18 Training Sessions (2)

 

GENERAL FITNESS
L.S.D.
0:00 – 10:00  – 1-Mile Run (to the Bike Lane sign)
10:00 – 20:00 – 7x Burpee/Pull-up EMOM (scale as needed). Males @ 8′, Females @ 6′
20:00 – 30:00 – 100/80 Calorie Assault Bike
30:00 – 40:00 – 2000m Row
Then:
Box Breathing and Static Stretching

 

 

 

STRENGTH
Bulletproof Shoulders, 2 sets
Then:
100-Rep Bench Press Challenge
Elite – 155/95, Rx – 135/75, Amateur – 95/55
Every time you rack the bar 15x KBS (70/53)
Then:
6-8x 200′ Prowler Sprints (2×45/2×25)
Rest plenty between sets. Make each one ALL-OUT!
Then:
Box Breathing and Static Stretching

 

 

PHOTOS
N/A