10.15.19 Training Sessions (2)

GENERAL FITNESS
Teams of two…
12′ AMRAP
7x Synchronized Burpees + 14x Synchronized Split Jumps + 15m Wheelbarrowing Walk, each (sub Bear Crawl if necessary)
Rest 2:00
Then:
12′ AMRAP
P1 15/12 Calories on C2 Rower
P2 2x Rope Climbs during “rest”
Switch, record total calories
Rest 2:00
Then:
12′ AMRAP
P1 15x KB Deadlifts  + 200′ Front-Rack Carry (2×53/2×35)
P2 Rest
Switch
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
Then:
3×8 Earthquake Strict Press, light
Between sets do 8x (ea) Lateral Banded Taps
Then:
12-8-8-6-6-4 BTN Push Press (focus on good balance in the dip phase), climbing
Between sets do 30s Reverse Plank
Then:
7-7-5 DB Curl-to-Press, climbing
Between sets do 15-12-12 Scap Push-ups
Then:
Cool Down with Rotator Cuff work

 

 

PHOTOS