6.11.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
Partition all work as you see fit
100 Calories, any machine
80x DB/KB Walking Farmer’s Lunges (50/30)
60x Burpees
40x DB/KB Hang Clean and Presses (50/30)
20x Strict Pull-ups (scale up to C2B)
35′ AMRAP
Record total reps
Then:
Cool Down




STRENGTH
3×10 Glute Bridges
3×5 (each) Bird Dogs
Then:
Work up to a challenging 10-rep Front Squat
Then, starting with that load…
10-8-8-6 Front Squats, climbing
Chase each set with 10x Split Jumps
Then:
4×12 Inverted Row (set bar up in rack) 4×12
Between each set do 12x DB Rows, AHAP
Then:
Cool Down




PHOTOS