4.27.19 Training Sessions (2)

GENERAL FITNESS
“Shoulder Primer”
4x (30/30) Prone Dowel Raises, as a group
Then:
Against a 25:00 Clock
0:00 – 5:00 500m Row + 30x KBS (53/35)
5:00 – 10:00 18-16-14 DB Snatch (50/30) + Burpee
10:00 – 15:00 40/30 Calorie Assault Bike
15:00 – 20:00 Accumulate 2:00 L-Sit
20:00 – 25:00 800m Run
Then:
Cool Down:
2×1:00 Pigeon Stretch
5:00 Lay vertically (prone) over a foam roller.




STRENGTH
T-Spine Mobility
3×5 SOTS Press/OHS Combo
Then:
30m 1-Arm DB OH Lunge (switch arms at 15m mark)
4 sets, climbing to AHAP
Then:
15x Banded Triceps Extensions +
20x “Piston” DB Floor Press
4 rounds
Then:
1-Arm 4-DB Row “Drop Set”
Then:
Cool Down with Reverse Crunches



PHOTOS