4.30.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
100m/100m Row/Ski (10/7 Calorie Assault Bike)
200m/200m Row/Ski (15/12 Calorie Assault Bike)
300m /300m Row/Ski (20/17 Calorie Assault Bike)
400m/400m Row/Ski (25/22 Calorie Assault Bike)
500m/500m Row/Ski (30/26 Calorie Assault Bike)
2 rounds of:
45x Wall Ball (20/14) +
30x KB Deadlifts (70/53) +
15x Burpee/Pull-ups (7/6′) +
500m/500m
400m/400m
300m/300m
200m/200m
100m/100m
All for time, 40′ Cap
Then:
Cool Down




STRENGTH
2×10 Alt. Handcuffs
2×10 Pushup+ Scap. Pushup
Then:
8-6-4 (each) Single Arm DB Push Press, climbing
Then:
10-8-8-6-6 Paused (2 sec at bottom) Bench Press
Between sets do 30s KB Farmer’s Hold, AHAP
Then:
16-14-12-12 Head-Supported Alt. Bent DB Rows
Between sets do 30s Hollow Body Hold
Then:
Cool Down




PHOTOS