6.8.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
10′ AMRAP
12x Split Jumps + 5m For. Bear Crawl + 5x Burpees + 5m Rev Bear Crawl
Rest while partner goes
Then:
E7MOM x 3 (21′)
400 Meter Run
30 Kettlebell Deadlifts (2×70/2×53#)
20 Burpee / Lateral Jumps over KBs
10/7 Calorie, any machine
Then:
4×16 Seated Pike Pulses over KB
Then:
Cool Down



STRENGTH
Full KB Complex, single KB
Then:
“Shoulder Primer”
5-4-3-2-1 KB Windmill Strength Ladder
Then:
10x Strict Press +
2x TGU, AHAP +
10x Strict Pull-ups +
2x TGU +
10x Sandbag Squats, AHAP +
2x TGU
25′ AMRAP (slow and steady)
Then:
3×16 Seated Pike Pulses over KB
3×40/40 Paloff Hold
Then:
Cool Down



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