4.16.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
“Buy-in”
2000m Row/Ski
Into…
3 rounds of:
60x Wall Ball (20/14) +
40x Alt. DB Snatch (50/35) +
60x Sit-ups +
30x Box Jumps (30/24)
“Cash-out”
800m Run (together)
All for time, 40′ Cap



STRENGTH
2×6 Single-Leg Glute Bridge, each
2×5 Fire Hydrants, each
Monster Walks
Then:
Work up to a heavy 5-rep Front Squat @ 4010 tempo
Then, starting with that load…
5×5 Front Squats @ 4101 tempo, climbing slightly
Between sets stretch calves and do hip compasss
Then:
20-16-12-8 Alt. DB Reverse Lunges, climbing
Then:
Cool Down:
2×1:00 Couch Stretch, off bench



PHOTOS