12.27.18 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
E3MOM x 3
400m Run
Then:
30/90 Intervals
30s HARD effort (any machine) +
90s “Rest”
During “rest” rotate through the following:
1. 14x Goblet Reverse Lunges (53/40)
2. 15x Wall Ball (20/14)
3. 3x Rope Climbs (Elite do 1st rep legless)
12 rounds
Then:
Accumulate 2:00 each leg in Couch Stretch


STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
2×10 Alt. Prone Handcuffs
Then:
Alt. KB Strict Press
10-8-8-6-4
Then:
Barbell Push Press
10-8-8-6-4
Between sets do 5x Wide, Pronated-Grip Strict Pull-ups
Then:
12-15x EZ Reverse Curl +
40s FLR
2-3 sets
Then:
Cool Down


PHOTOS
N/A