5.14.19 Training Sessions (3)

GENERAL FITNESS
Teams of two…
Against a 40 minute clock
3 rounds of…
400m Run, together +
50/40 Calories (any machine) +
30x DB Squat Cleans (50/30)
Into…
500m KB Farmer’s Carry (2×70/50)
Into…
3 rounds of…
16x Devil Presses (50/30) +
45x Sit-ups
Partition work as needed
All for time
Then:
Fall Down




STRENGTH
2×5 90/90 Hip Stretch
Monster Walks
Then:
Explosive Kettlebell Swings
10-10-8, climbing
Between sets do 5x (each) Lateral Hops
Then:
Work up to a heavy 7-rep Trap Bar Deadlift
Then with that load…
5-5-5-5
Then:
3×7 Nordic Curls – focus on slow and controlled eccentric phase
Between sets do 20x Frog Bridges
Then:
Cool Down





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