3.19.18 Training Session (2)

GENERAL FITNESS
In teams of two…
8′ AMRAPs, 2:00 rest between each AMRAP
AMRAP#1:
6x (3 each alternating) Rope Climbs, each +
9/9x Synchronized DB Hang Clean and Jerk (50/35)
AMRAP #2:
6x (3 each alternating) Wall Walks, each +
18x Synchronized AKBS (53/40)
AMRAP #3:
P1 10/7 Calorie Assault Bike Sprint +
P2 OH Plate Hold for the duration of Assault Bike (55/45)
AMRAP #4:
250m/200m Row, each +
12x Synchronized Burpees
Then:
Cool Down



STRENGTH
2×10 Diaphragmatic Breathing (add 2.5-5# plate to belly for feedback)
Monster Walks
2x30s Superman Holds
2×15 Frog-Leg Glute Bridges
Then:
15-10-7 KBS, climbing (each set AHAP)
Then:
Work up to a challenging 8-Rep Conventional Deadlift
Then, starting with that load…
Deadlift
8-8-6-4-4, climbing
Between sets do 40s Hollow Body Holds
Then:
3×10 Shank Levers
Between sets do 8-10x Seated DB Zottman Curls
Then:
Cool Down



PHOTOS