8.1.19 Training Sessions (2)

GENERAL FITNESS
0-5 minutes: 2 rounds of 250m Run + 15x KB Deadlifts (70/53)
5-10 minutes: 40x Burpees
10-15 minutes: 1000m Row/Ski
15-20 minutes: 5-3-1 Wall Walks + 15x Sit-ups
20-25 minutes: 2 rounds of 250m Run + 15x KB Deadlifts (70/53)
25-30 minutes: 40x Burpees
30-35 minutes: 1000m Row/Ski
35-40 minutes: 5-3-1 Wall Walks + 15x Sit-ups
Then:
Stretch

 

STRENGTH
3×15 Banded Glute Bridges
3×10 DB SOTS Press, light
Then:
Front Squat specific mobility work (i.e. wrist extension, shoulder external rotation, t-spine, etc.)
Then:
Front Squat Strength Ladder
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
Then:
12-10-8 BB RDL, climbing
Then:
Cool Down

 

PHOTO