10.30.18 Training Sessions (2)

 

GENERL FITNESS
In teams of two…
“Bert” variant
50x Synchronized Burpees
400m Run
100x Synchronized KBS (53/35)
400m Run 
150x Walking Lunges, partition as you see fit
400m Run
200x Squats, partition as you see fit
400m Run
150x Walking Lunges, partition as you see fit
400m Run
100x Synchronized KBS
400m Run
50x Synchronized Burpees
For time
40′ Cap

 

 

STRENGTH
5/5x Front-Foot Elevated Goblet Reverse Crossover Lunges +
3x Paused (5s) Single-Leg Glute Bridge
3 sets
Then:
4×6 Paused (3s) Back Squats
Rest as needed between sets
Then:
3×8 Nordic Curls (3-5s eccentric)
Between sets do 12-15x Reverse Crunch (slightly incline on bench)
Then:
Cool Down

 

 

PHOTOS