4.20.19 Training Sessions (3)

GENERAL FITNESS
“You go, I go” with a partner
10′ AMRAP
200′ Prowler Sprints (light, for speed!)
Rest 2:00
10′ AMRAP
12/8 Calorie Assault Bike +
6x DB Devil Press (50/30)
Then:
Rest 2:00
10′ AMRAP
15/12 Calorie Row
15x Wall Ball (20/4)
Then:
Cool Down:
-Foam Roll Legs




STRENGTH
T-Spine Mobility
Then:
DB Complex
Biceps Curl +
Upright Row/Hi-Pull +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row
Set 1: 6 rep each x 3 consecutive rounds, AHAP
Set 2: 4 reps each x 3 consecutive rounds, AHAP
Set 3: 2 reps each x 4 consecutive rounds, AHAP
Then:
100-Rep Bench Press Challenge
Males @ 135, Females @ 75
Every time you rack the bar do 8x Pull-ups + 10x DB Sit-ups
Then:
Cool Down:
-Rotator Cuff Work




PHOTOS