3.7.19 Training Sessions (2)

GENERAL FITNESS
Locomotor warm-up, 8 minutes
Then:
Against a 40′ clock:
0:00 – 10:00 2000m Row/Ski or 100/75 Calorie Assault Bike

10:00 – 20:00 3 rounds: 3x Rope Climbs + 12x Burpee/Box Jumps (24/20) + 21x KB Deadlifts (70/53) +

20:00 – 30:00 100x DB Floor Press (50/25). Each drop = 2x Wall Walks

30:00 – 40:00 1-Mile Run

Then:
Cool Down with Static Stretching




STRENGTH
2×5 Single-Leg Glute Bridge with external rotation
2×15 Jefferson Curls (empty BB)
Then:
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Between sets do 10x Strict Push-ups (play with different hand positions each set)
Then:
2×25 Frog Leg Glute Bridges, time permitting
Then:
Cool Down




PHOTOS