5.16.19 Training Sessions (2)

GENERAL FITNESS
“Grim Reaper”
In teams of two..
Pick one machine
P1 5:00 Interval, P2 5:00 Circuit*
P2 6:00 Interval, P1 6:00 Circuit
P1 7:00 Interval, P2 7:00 Circuit
P2 8:00 Interval, P1 8:00 Circuit
P1 9:00 Interval, P2 9:00 Circuit
P2 10:00 Interval, P1 10:00 Interval
48 total minutes
*20x Wall Ball (20/14) + 50′ 1-Arm OH Waking Lunges (70/50), switch arms at 25′ + 10x Burpee/Pull-ups (7/6′)
When players switch they pick up where the other player left off on both the machine and the circuit.
Score = total calories at the end of 52′
Then:
Cool Down




STRENGTH
Monster walks
Then:
Work up to a challenging 7-rep Front Squat
Then, with that load…
5-4-4-3
After each set do…
12x DB Forward Lunges, AHAP +
12x Explosive Jump Squats +
12x DB RDL, AHAP +
12x Glute Bridges
No rest between exercises
3-5 minutes between sets
Then:
3×20 Calf Raises
Then:
Cool Down




PHOTOS