2.5.19 Training Sessions (2)

GENERAL FITNESS
“Hustle and Hold”
12′ AMRAP #1
P1 20x Sandbag Walking Lunges
P2 Dead Hang for the duration of Lunges
P3 Rest
Then:
12′ AMRAP #2
P1 “Move the Mountain.” Move 5 KBs objects of weights from one end of the gym to the other, one at a time
P2 Wall Sit for the duration of MTM
P3 Rest
Then:
12′ AMRAP #3
P1 15/12 Assault Bike Calories (8/5 ARMS-ONLY)
P2 OH Plate Hold for the duration of Bike
P3 Rest
Then:
Cool Down



STRENGTH
3×5 Weighted Dislocates
2×10 Push-ups
Then:
Incline DB Chest Press
10-8-8-6-6, climbing
Between sets practice 1-Arm Dead hangs (15-20s each)
Then:
4×8 DB Bent-Over Rows
Between sets do 30/30 Side Plank
Then:
Rotator Cuff Work



PHOTO