7.16.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…accumulate as many reps as possible.
5:00 M.E. Wall Ball (20/14) +
5:00 M.E. Calories, any machine +
5:00 M.E. Bench Press (115/75) +
5:00 M.E. Rope Climbs
After all four rounds set 3:00
Repeat once
Tally total reps over both rounds
Then:
Cool Down




STRENGTH
40s-30s-10s Fat Grip Dead Hang
15s DB Glute Bridge between sets, moderate weight
Then:
25-20-15 KB Sumo Deadlift, AHAP each set
Rest 2:00 between sets
Then:
7-7-5 BB Glute Bridges
After all 3 sets, use 50% of the 5-rep weight for 3×20 Glute Bridges
Then:
3×10 Pull-ups with a PLUS (Pull-up + Scap Pull-up = 1 rep)
Then:
Cool Down



PHOTOS