11.3.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
P1 5m-10m-15m Bear Crawl Suicide
P2 Wall Sit for the duration
3 rounds each
Then:
Every 5 minutes x 30 minutes (6 rounds)
10x (5/5) Goblet Reverse Lunges (53/40) +
15x KBS (53/40) +
20x HR Push-ups +
25x Wall Ball (20/14)
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
3×5/5 KB Tightrope Press
3×1:00 Medicine Ball Pec Holds 
Then:
Earthquake Strict Press
8-8-6-6-4
Then:
3×16 (8 each) Alt. DB “Deadbug” Chest Press
Between sets do 12-15x HEAVY KB Shrugs
Then:
3×12 (each) 1-Arm BB Curls
Then:
Cool Down

 

 

CROSSFIT
E2MOM x 16
2x Squat Snatch, climbing with perfect technique
Then:
4 rounds…
20/17 Cal Assault Bike +
30′ HS Walk +
2x Legless Rope Climbs
Then:
Cool Down

 

 

PHOTOS
N/A