9.17.19 Training Sessions (2)

GENERAL FITNESS
In teams of three…
8,000m Row/Ski Erg or 600/500 Calorie Air Assault Bike for time
P1 60 sec Row, Ski Erg or Bike
P2 Work through chipper*
P3 Rest
Rotate through until distance is covered.
40′ Cap
**Chipper**
300x Wall Ball (20/14)
200x Russian KBS (70/53)
100x Burpee/Pull-ups (7’/6′)
Once the circuit is complete players can dedicate themselves fully to the Row, Ski or Bike in whatever time intervals they choose
Then:
Fall Down

 

 

STRENGTH
T-Spine mobility
2×10 Banded OH Reach
2×10 (ea) Quadruped Forearm Shoulder Flexion
10-8-6 (each) Alt. DB Arnold Press, climbing
Then:
12-10-8-6-6-4 Seated BTN Military Press
Between sets do 5×8 (ea) Plank Shoulder Taps
Then:
12-10-8-6 DB Squeeze Press
Between sets do 10-12x Prone DB Triceps Extensions
Then:
Rotator Cuff work

 

 

PHOTOS