11.19.19 Training Sessions (2)

GENERAL FITNESS
In teams of two…
36′ AMRAP
“You go, I go” (complete rounds)
15/12 Calories (any machine) +
6x DB Burpee Box Step-ups (50#/30#, 24″/20″) +
200m Sprint
12 TEAM Rounds
In the time remaining…
M.E. Wall Ball (20/14)
Score = Wall Ball
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
3×5 (ea.) DB Tightrope Press, climbing
Then:
Strict Press / Push Press Strength Ladder
10x Strict Press + 1x Push Press
9x Strict Press + 2x Push Press
8x Strict Press + 3x Push Press
7x Strict Press + 4x Push Press
6x Strict Press + 5x Push Press
5x Strict Press + 6x Push Press
4x Strict Press + 7x Push Press
3x Strict Press + 8x Push Press
2x Strict Press + 9x Push Press
1x Strict Press + 10x Push Press
Between each set do 10x HEAVY KBS (90/70)
Then:
Cool Down

 

 

PHOTOS