7.25.19 Training Sessions (2)

GENERAL FITNESS
“CV Primer”
Move the Mountain
In groups of three…
Move five kettlebells of various weights across the gym, one at a time, as fast as possible.
Rest while other players go.
4 rounds each
Then:
“Burpee Prison Run,” variant
20-16 American Kettlebell Swings (53/40)
15-11 Burpees
10-6 DB Curtis P’s (50/30)
5-1 Wall Walks or Rope Climbs
Between each rung run 150m or 10/7 Calories, any machine
Then:
Cool Down




STRENGTH
Monster Walks
12-12-10 Alt. KB SOTS Press, light-moderate load
Then:
Work up to a challenging 5-rep BB Front Squat
Then, starting with that load…
2x (5-3-1) Front Squat Waves
Rest 2-3 minutes between sets
Then:
8-8-12-15 BB Good Mornings, decrease load as reps increase
Rest 60-90s between sets
Then:
Cool Down




PHOTOS