10.29.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
0:00 – 10:00 — 1800/1600m Row, Max DB Devil Press (50/35) in the time remaining
10:00 – 13:00 — Rest
13:00 – 23:00 — 140/100 Calorie Assault Bike, Max Rope Climbs in the time remaining
23:00 – 26:00 — Rest
26:00 – 36:00 — 750m Run (3 big laps), Max Wall Ball (20/14) in the time remaining
Then:
Cool Down

 

 

STRENGTH
3×10 Cossack Squats
3×6 Kang Squats (Good Morning + Back Squat Combo), light
Between sets do 30s/30s Box Stretch
Then:
Work up to a challenging 5-rep Back Squat (3-4 sets).
Ensure full ROM on ALL Reps
Then, staring with that load…
5×3 Paused (2s) Back Squats, climbing to AHAP
Between sets do 5x “Tall” Box Jumps (BE CAREFUL)
Then:
4×5 Nordic Curls
Between sets do 10x DB Z-Press, AHAP
Then:
3×15 Reverse Crunches
Then:
Cool Down

 

 

PHOTOS
N/A