1.3.19 Training Sessions (2)

GENERAL FITNESS
800m Run +
50 Calories +
2 rounds of Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)
Rest 2:00
400m Run +
40 Calories +
3 rounds of Cindy
Rest 2:00
250m Run +
30 Calories +
4 rounds of Cindy
Rest fully
Then:
30-20-10 Sit-ups +
1:00 Goblet Wall Sit (30/20)
Then:
Cool Down



STRENGTH
T-Spine Mobility
2×10 Handcuffs
2×8 Trap 3 (standing). Use 2.5-5.0 plates
Focus on scap depression and retraction. Trunk position should be just above parallel to floor.
Then:
Alt. KB Z-Press
16-14-12
Then:
4×12 Bench Press
Then:
4x60s KB Farmer’s Hold, AHAP
Between sets to 10x Fingertip Push-ups
Then:
3x20s Reverse Side Plank on bench
Then:
Cool Down


PHOTOS

Hollow.