11.27.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of three…
10,000m Row/Ski or 600 Calorie Assault Bike
P1 1:00 Interval
P2 “Rest”
P3 Actual Rest
“Rest”
Round 1: 20x Wall Ball
Round 2: 150m Run
Round 3: 7x Burpee/Pull-ups (sub 10x Target Burpees)
For time
Then:
Cool Down

 

 

STRENGTH
3×3 Frog Bridge Holds (each holds lasts 5s)
3×10 Alt. Cossack Squats
Then:
3×16 (8 each) DB/KB Lateral Lunges, climbing
Rest as needed
Then:
Sumo Deadlift
8-8-6-6-3-3
Between sets do 12x Seated DB French Press, AHAP
Then:
30s Straight Leg Seated OH Plate Hold @ 55/35 +
30s Static Superman Hold
2-3 sets
Then:
Cool Down

 

 

PHOTOS