3.15.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1-10 Partner Box Jump Ladder (30/24)
Then:
In teams of two, alternating movements for 30 minutes:
25x Squats
15x KBS (70/53)
20x 2-Ct Mountain Climbers
150m Medicine Ball Shuttle Run (20/14)
10x DB Devil Presses (30/20)
12x V-Ups (or 15x Sit-ups)
Then:
Cool Down




STRENGTH
2×10 Supine Diaphragmatic Breathing (place a 2.5-5# plate on belly for feedback)
Then:
2×5 Single-Leg Glute Bridge with external rotation
Between sets do 10x Alt. Supermans
Then:
3×10 Explosive Jump Squats @ BW
Lower yourself down under control and explode out fo the hole with authority
Then:
Work up a challenging 7-rep Back Squat (3-4 sets)
Then, starting with that load…
2x (7-5-3) Back Squat Waves
Rest plenty between sets
Between sets do 4-6x Chin-ups
Then:
3xM.E. Fat Bar Hanging Rows
Between sets do 10-12x BB Reverse Wrist Curls
Then:
Cool Down




CROSSFIT
CrossFit Open Workout 19.4




PHOTOS
N/A