7.9.19 Training Sessions (3)

GENERAL FITNESS
“You go, I go”
20x Wall Ball (20/14)
15x Sit-ups
5m-10m-15m-20m-25m Suicide
1 round of Cindy (5x Pull-up + 10x Push-ups +15x Squats)
15 Calorie
35′ AMRAP
Can you get 6 rounds????
Then:
Fall Down



STRENGTH
2×10 Weighted Dislocates
2×10 Alt. Handcuffs
Then:
20-16-12 Alt. DB Z-Press, climbing
Between sets do 12x Banded Face Pulls
Then:
Establish a challenging 7-rep BB Push Press
Then, using that load…
5-5-4-4 Push Press
Between sets do 12-12-10-10 KB Good Mornings
Rest as needed
Then:
Rice Bucket Patterns
2-3 sets
20s each:
Clockwise
Counter Clockwise
Flexion / Extension
Finger Extensions
Then:
Cool Down



PHOTOS