7.30.19 Training Sessions (2)

GENERAL FITNESS
E3MOM x 4 (12′)
400m Row/Ski +
M.E. Wall Ball (20/14) in the time remaining
Record total Wall Balls over 12′
Rest 2:00, re-set clock

E3MOM x 4 (12′)
250m Run +
M.E. DB Devil Press (50/30) in the time remaining
Record total Devil Presses
Rest 2:00, re-set the clock

E3MOM x 4 (12′)
24/18 Calorie Assault Bike
M.E. Rope Climbs in the time remaining
Record total Rope Climbs over 12′
Then:
Cool Down





STRENGTH
3×12 Scapular Pull-ups
3×15 (ea) Single Leg Glute Bridge
Then:
25-20-15 KBS, climbing
Rest 60-90s between sets
Then:
12-10-8-6 BB Hip Thrusters, climbing
Then, 2×20 at half the weight of the final set
Between each set do 6×4 Pull-ups with 1s pause at 90 deg.
Rest 2-3 mins.
Then:
3×15-20 DB Wrist Extensions
Then:
Cool Down




PHOTOS