12.17.19 Training Sessions (2)

GENERAL FITNESS
10,000m/9000m Row/Ski or 650/530 Calorie Assault Bike/Air Runner
P1 1:00 Interval
P2 “Active” Rest
P3 Rest
Cycle through the following “active” rests:
1. 300m Run
2. 9x DB Deadlifts + 6x DB Hang Power Clean + 3x STO (50/35)
3. 8x Burpee/Box Jumps (24″/20″)
Continue in this fashion until your team reaches 10,000m
40′ Cap
Then:
Cool Down

 

 

STRENGTH
2×20 Alt. Supermans
2×5 Hip Airplanes
2×10 Alt. DB Lateral Lunges
Then:
5×5 “Floating” Sumo Deadlifts, climbing to AHAP
Rest as needed between sets
Then:
4×8 BB Good Mornings, light and perfect
Between sets do 10 (ea.) Supported, Split-Stance 1-Arm Neutral DB Press
Then:
8-10x False-Grip Ring Rows +
20-30s Bottom-of-Push-up Hold
2-3 sets
Then:
Cool Down with Rotator Cuff Work

 

 

PHOTOS