4.18.19 Training Sessions (2)

GENERAL FITNESS
“Primal Tri, team edition”
In teams of three…
400 Calorie Assault Bike +
5000m Row/Ski +
1.5 Mile Run, together
For time
OR
In teams of two…
300 Calorie Assault Bike +
4000m Row/Ski +
1.5 Mile Run, together
For time
Then:
Cool Down:
-5 minute walk
-Bretzel Stretch, 1:00 each
-Foam Roll legs




STRENGTH
3×5 Glute Bridge (3s hold at top)
Monster Walks, 4 ways
Then:
3×16 (8 each) Alt. KB Rack Reverse Lunges, fairly light
Then:
Work up to a challenging 8-rep Sumo Deadlift (3-4 sets)
Then, with that load…
5×5 Sumo Deadlifts
Between sets do prone Frog Stretch (rock back and forth)
Then:
3x30s Prone Dowel Raises (i.e. Supermans holding a dowel rod overhead)
Between sets do 3×25 Banded Glute Bridges
Then:
Cool Down:
-Foam Roll Hamstrings
-A.I.S. Hamstrings (sets of 12-15)



PHOTOS