1.24.19 Training Sessions (2)

GENERAL FITNESS
In teams of three…
10,000m Row/Ski or 600/500 Calorie Assault Bike
P1 1:00 Interval
P2 Rest
P3 Rest
Once you come off of your 1:00 interval player has 2:00 minutes to complete the following activity before getting back on the machine:
1. 7x Burpee/Pull-ups (8’/6′)
2: 10x Whipsmash, explosive singles
3. 16x Goblet Reverse Lunges (53/40)
For time
Then:
Cool Down



STRENGTH
3×6 KB Bottoms-up Press
Then:
Earthquake Bench Press
10-8-6-4, climbing
Then:
Work up to a challenging 7-rep Close-Grip Bench Press
Then, starting with that load…
2x (7-5-3) CG Bench Press Waves
Rest plenty between sets
Then:
4×8 KB Windmills, climbing
Between sets do 5/5x Quarter KB TGU (from floor), AHAP
Then:
Cool Down



PHOTOS