4.23.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
Climb each ladder for time (“You go, I go”)
DB Burpee/Box Step-up 2-4-6-8 (2×50/30), 24/20″ Box
Into…
Calories, any machine
10-15-20-25
Into…
American KBS (70/53)
15-20-25-30
Into…
Wall Ball (20/14)
15-20-25-30
Into…
Sprints
75m-150m-250m-400m
All for time
40′ Cap
Then:
Fall Down




STRENGTH
3×10 Glute Bridge
Monster Walks
4×8 Explosive KBS @ 53/35 (focus on hip “pop”)
Chase each set with 10x Split Jumps, for height
Then:
Work up to a challenging 7-rep Conventional Deadlift
Then, starting with that load…
2x (7-5-3) Deadlifts Waves
Between sets do AIS Hamstring Stretch
Then:
3×12 Shank Levers
Between sets do 25 Frog Leg Glute Bridges
Then:
Cool Down




PHOTOS