11.6.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two, against a continuously running 36′ clock accumulate as many reps as possible (running tally) with one player working at a time.
6-minutes each station:
1. Row Calories, switch very 30-40s
2. Wall Ball (20/14), partition as you see fit
3. Burpee/Pull-ups, partition as you see fit
4. Assault Bike, switch every 30s
5. Box Jumps (24/20), partition as you see fit
6. DB Curtis Ps (30/20), partition as you see it
Record total number of reps for the workout.
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
3×5 KB Tightrope Press, climbing
Then:
Work up to a heavy 7-rep BB Floor Press
Then, starting with that load…
2x (7-5-3) BB Floor Press Waves
Then:
Pre-Exhaustion Set
10-12x Two-DB French Press +
6-8x Dips
Rest fully, 3 sets
Then:
3×10 Seated DB External Rotation
Then:
Cool Down

 

 

PHOTOS