4.2.19 Training Sessions (2)

GENERAL FITNESS
Teams of 2
“You go, I go” (per exercise)
3x Deadlifts, AHAP (315/225)
9x Burpee/Lateral Bar Hops +
15/12 Calories, any machine
7 rounds
Into…
20-40-60-80 Wall Ball (20/14)
After round of 20 and 60 – run 400m
After round of 40 and 80 – 8x Rope Climb
For time, 40′ cap
Then:
Cool Down




STRENGTH
2×10 Quadruped Diaphragmatic Breathing
Monster Walks
2×15 Supermans
Then:
14-12-10 Alt. Goblet Reverse Lunges, climbing
Then:
Work up to a challenging 7-rep Front Squat
Then with that load…
4×4 Front Squats
Pause 3s on FINAL rep of each set
Between sets do 6-8x Chin-ups
Then:
6×200′ Hi/Lo Prowler Sprints (2×45/2×25)
Then:
Cool Down




PHOTOS