11.15.18 Training Sessions (2)

 

GENERAL FITNESS
Divide class in half
Group A – 20 minutes to complete the following:
Teams of two…
3-mile Bike
2K Row
1K Ski

3 minute break

Group B – 20′ AMRAP
Teams of two, “you go, I go”
“Cindy”
5x Pull-up +
10x Push-ups +
15x Squats
Then:
Cool Down

 

 

STRENGTH
2×20 Alt. Supermans
2×20 Reverse Snow Angels
Then:
4×12 DB “DeadRows” (RDL + BOR = 1 rep), AHAP
Then:
10x Pendlay Rows +
15x Seated DB Hammer Curls
4 sets
Then:
10x V-ups + 40s Dead Hang (play with 15-20s One-Arm Hangs)
3-4 sets
Then:
Cool Down

 

 

PHOTOS
N/A