1.13.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1-2-3-4-5-4-3-2-1
Reverse Burpee Relay, teams of two
Then:
Every 5 minutes x 30 minutes (6 rounds)
10x (5/5) Goblet Reverse Lunges (53/40) +
15x KBS (53/40) +
20x HR Push-ups +
25x Wall Ball (20/14)
Then:
Time permitting…
40s Handstand Hold (i.e. Toes-no-Nose) +
8/8 One-Arm KB Bottoms-up Press, AHAP +
30/30 Side Plank
2-3 sets
Then:
Cool Down



STRENGTH
T-Spine Mobility
20x Alt. Supermans
Then:
4×12 KB Seesaw Press, climbing
Then:
Farmer Bar Deadlifts
8-8-6-6-4-4
Hold final rep of each set for 20s
Then:
1:00 Sandbag Bear Hug Hold +
12x Finger-Tip Push-ups +
2-3 sets
Then:
Cool Down



CROSSFIT
“Linda”
10-1
DL 295/220
Bench Press 195/135
Squats Cleans 145/105
Then:
Cool Down


PHOTOS