7.11.19 Training Sessions (2)

GENERAL FITNESS
“Jackie Two Ways”
1000m Row/Ski +
50x American KBS (53/40) +
30x Burpees

Rest exactly 5:00

1000m Run (4x250m laps)
50x Wall Ball (20/14) +
30x Box Jumps (24″/20″)

Rest exactly 5:00

Then:
300s Dead Hang
Every drop = 50′ For. Bear Crawl
Then:
Cool Down




STRENGTH
3×6 DB SOTS Press, light and form focused
3×6 Seatbelt Tears
Then:
10-8-8-6 Standing BTN Push Press
Between sets do 10x 1-Arm Fat DB Row, off bench
Then:
8-8-6 KB Sumo Deadlifts, climbing
Between sets do 20-15-10 KBS, each AHAP
Then:
Cool Down



PHOTOS