8.6.19 Training Sessions (2)

GENERAL FITNESS
In teams of three…
40′ AMRAP
P1 1:00 Interval (Row, Bike, Ski)
P2 “Active Rest”
P3 Actual Rest
“Active Rest” Rotation
1. 9x DB Deadlifts + 6x DB Hang Power Cleans + 3x DB STO (50/30)
2. One round of “Cindy” (5x Pull-up + 10x Push-ups + 15x Squats)
3. 150m Run
Max Team Calories in 40′
Then:
Cool Down

 

STRENGTH
3×5 (ea) 1-Legged Glute Bridge
3×10 DBL KBS, across (moderate)
Then:
Work up to a challenging 7-rep BB Hip Thruster (off bench)
Then, starting with that load…
2x (7-5-3) BB Hip Thrusters
Rest 2-3 minutes between sets
Then:
1xM.E. set of BB Hip Thrusters with the initial load
Then:
20-30s Back Plank, off bench
Between sets do 10x Scapular Depressions (Seated on Floor)
Rest 60-90s
Then:
Cool Down

 

PHOTOS

Congrats to Jimbo. Down 6% body fat in our Summer Body Comp Challenge.