7.26.19 Training Sessions (3)

GENERAL FITNESS
“Midline Primer”
EMOM x 10
1. 15x Sit-ups
2. 30s Prone Dowel Raise
Then:
Teams of two…
6 minute stations
Station 1: 10:10 Sandbag Squats, anyhow,
Record reps
Rest 2:00
Station 2: 5:5 Burpee/Box Jumps (24″/20″)
Record reps
Rest 2:00
Station 3: 12:12 Alt. DB Snatch (50/30)
Record reps
Rest 2:00
Station 4: 30/30 Assault / Echo Bike
Record calories
Then:
Cool Down




STRENGTH
3×6 DB SOTS Press, light
3×6 Seatbelt Band Tears
Then:
8-6-6-4
Seated BTN BB Strict Press
Between sets do 10-10-8-8 Fat DB Bent-Over Rows
Rest 2-3 minutes between sets
Then:
3×3 KB Grip Roll-up on BB Collar (up and down = 1 rep)
Between sets do 16x Plate Pinch Step-ups (35/25)
Then:
Cool Down




CROSSFIT
5 rounds…
150m Run
3x BMUs
3x Bear Complexes (135/95)
6x Strict HSPUs
6x Power Snatch
9x Burpees
9x OHS
Then:
Cool Down




PHOTOS