6.4.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
400m Carry*
80x Calories, any machine
400m KB Farmer’s Carry (2×70/53)
60x Burpee/Box Jumps (24/20)
400m Sprint, together
60x DB Thrusters (50/30) +
400m KB Farmer’s Carry
80x Calories (same machine)
400m Carry (same as before)
*Carry Options*
-Forward Sled Drag (4×45/3×45)
-Sandbag Bear Hug
-Keg
-Buddy
For time, 40′ Cap
Then:
Cool Down





STRENGTH
3×6 (each) Single-leg Glute Bridge with external rotation
3x30s Bent-Body Hollow
Then:
8-8-6 Alt. STRICT KB Box Step-ups, keep box low and avoid using back leg
Chase each set with 12x Split Jumps
Then:
Work up to a challenging weight for 8 reps on BB Reverse Lunges
Then, starting with that load…
8-12-14, lower weight by 10% each set
Rest 2-3 minutes between sets
Then:
3×25 Glute Bridges
Then:
Cool Down



PHOTOS