8.13.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
1600m Relay Run
100x Burpees over Kettlebells
75x Calories, any machine
50x KB Deadlifts (70/53)
50x Dumbbell Box Step-ups (50/30#, 24/20”)
75x Calories (same machine)
100x Wall Ball (20/14)
1600m Relay Run
For time
40′ Cap
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobilization
Bulletproof Shoulders, 2 sets
Then:
8-8-6-6-4 Snatch-Grip BTN Push Press
Between sets do 30s Reverse Plank  (on floor)
Then:
4×20 Reverse Hypers on bench
Between sets do 30s FLR
Then:
10x Seated Zottman Curls + M.E. Hammer Curls (same DBs)
3 sets
Then:
Cool Down

 

 

PHOTOS