10.10.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
2K Row/Ski or 150/130 Calorie AA Bike +
100x Wall Ball (20/14)
50x Strict Pull-ups (sub ring rows if necessary) +
1-Mile Run, together +
50x Burpee/Box Jumps (24″/20″) +
100x KB Deadlifts (70/53) +
2K Row or 150/130 Calories on AA Bike
Partition all work as you see fit.
All for time.
45′ cap.
Then:
Cool Down

 

 

STRENGTH
90/90 Hip Stretch, 2x30s ea
20x Alternating Superman
Then:
Back Squat Strength Ladder + Ascending Pull-up Ladder
10 reps + 1x Pull-up
9 reps + 2x Pull-up
8 reps + 3x Pull-up
7 reps + 4x Pull-up
6 reps + 5x Pull-up
5 reps + 6x Pull-up
4 reps + 7x Pull-up
3 reps + 8x Pull-up
2 reps + 9x Pull-up
1 rep + 10x Pull-up
If you can’t do 55x Strict Pull-ups try to do 3-4 between each rung
Then:
3×10 Deficit BB RDLs, light–>moderate load.
Then:
Cool Down

 

 

PHOTOS
N/A