5.30.19 Training Sessions (2)

GENERAL FITNESS
“Happy 40th Birthday Coach Chris”
Teams of two…
Round 1:
19x Burpee/Pull-ups (7/6″)
79x Wall Ball (20/14)
40 Calories, any machine
Then:
Round 2:
19x Burpee/Pull-ups
79x Alt. DB Snatches (50/35)
40 Calories, same machine
Then:
Round 3:
19x Burpee/Pull-ups
79x DB Box Step-Overs (24/20), same DB
40 Calories, same machine
Then:
Round 4:
19x Burpee/Pull-ups
79x Alt. Reverse Goblet Lunges (70/53)
40 Calories, same machine
Then:
Round 5:
19x Burpee/Pull-ups
79x American KBS (70/53)
40 Calories, same machine
For time
40′ Cap
Then:
Fall Down




STRENGTH
3×10 DB Tightrope Press
3×10 Scapular Push-ups
Then:
Work up to a challenging 7-rep INCLINE BB Bench Press, 2-3 sets
Then with that load…
5-5-4-4
Rest plenty between sets
Then:
In succession…
10x (each) Seated 1-Arm DB French Press +
12x Fat DB Hammer Curls +
10x BB Reverse Wrist Curls
3-4 sets
Then:
Cool Down




PHOTOS