10.3.19 Training Sessions (2)

GENERAL FITNESS
“Primal Tri,” Team Edition
In teams of three…
400 Calorie Assault Bike +
5000m Row/Ski +
1.5 Mile Run, together
For time
OR
In teams of two…
300 Calorie Assault Bike +
4000m Row/Ski +
1.5 Mile Run, together
For time
Then:
Cool Down:
-5 minute walk
-Bretzel Stretch, 1:00 each
-Foam Roll legs

 

 

STRENGTH
Monster Walks
2×10 (ea) Bird Dogs
2×15 Glute Bridges
Then:
12-10-8-6 KB Good Mornings, climbing (have a partner assist with placing and taking KB)
Between sets do 5x Max Effort Explosive Rebounding Jump Squats
Then:
Work up to a challenging 7-rep Conventional Deadlift (scale up to deficit)
Then, starting with that load…
7-7-5-5-3 Deadlifts
Then:
3×15 Reverse Hypers on bench
Between sets do 20x Runner’s Bridge
Then:
Cool Down

 

 

PHOTOS