6.22.19 Training Sessions (2)

GENERAL FITNESS
“Punch Drunk,” In reverse
10x Wall Walks
20x Strict Pull-ups
30x Box Step-Overs (50/30)
40x Alt. DB Snatch
50x Calories, any machine
60x Burpee/Lateral Bar Hop
70x Sit-ups
80x Strict Press (45/35)
90x KBS (70/53)
100x Walking Lunges (hold KB)
40′ Cap
Then:
Cool Down




STRENGTH
“Leg Primer”
10-1 Bulgarian Split Squats (elevate back foot onto bench). Stay upright, contact back knee to the floor.
10 reps L + 10 reps R
9 reps L + 9 reps R
8 reps L + 8 reps R, etc.
Continue to 1 rep L + 1 rep R
Then:
25′ AMRAP
25x Push-ups
100′ Sandbag Bear Hug Carry, AHAP
Rest a bit
8/6 Calorie ARMS-ONLY Calories on Assault Bike +
100′ Sandbag Bear Hug Carry, AHAP
Rest a bit
12x Strict Chin-ups (sub 20x Ring Rows) +
100′ Sandbag Bear Hug Carry, AHAP
Rest a bit
This is one round, do 2
Then:
6x (each) Quarter KB TGU, AHAP +
30x Supermans
3 sets
Then:
Cool Down



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