11.13.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two, partition all work as you see fit:
120 Calories, any machine
60x Burpee/Box Jumps @ 24/20″ +
750m KB Farmer’s Carry (70/53)
60x Burpee/Box Jumps +
120 Calories (same machine)
For time
40′ cap
Then:
Fall Down

 

 

STRENGTH
3×8 KB Bottoms-up press, climbing
2×10 Iso-Dynamic “Y”s
Then:
Work up to a heavy 3-rep Bench Press (3-4 sets)
Then, starting with that load…
5-Rep Bench Press Clusters
1-1-1-1-1
Rest 10-15 sec between reps
3 sets
Then:
Paused Push-up (2 sec pause at bottom)
12-10-8-6
Between sets do 12x DB Bent-Over Rows
Then:
3×20 BB Grip Roll-ups
Then:
Cool Down

 

 

 

PHOTOS