7.23.19 Training Sessions (2)

GENERAL FITNESS
Teams of three…
36′ AMRAP
P1 40-45s Interval, any machine
P2 Active Recovery Movement
P3 Actual Rest
Rotate through these active recovery movements:
Rest 1: 15x KB Deadlifts (70/53)
Rest 2: 5-7x Burpee/Pull-ups (7’/6′)
Rest 3: 150m Sandbag Ruck (scale to NO ruck if necessary)
Score = Total Calories
Then:
Cool Down




STRENGTH
30s-30s-M.E. Wide-Grip Dead Hang
Monster Walks
Then:
12-12-10-8 HEAVY Kettlebell Swings
Rest 1:00 between sets
Then:
5-5-3 BB Glute Bridge, AHAP
Then, 3×15 at half the total weight used for second set of 5
Between sets do M.E. “Bottom-Half” ROM Pull-ups
Rest 2-3 mins
Then:
Cool Down




PHOTOS