1.16.20 Training Sessions (2)

GENERAL FITNESS
L.S.D.
Teams of two…
0:00 – 10:00  – 1-Mile Run, together
10:00 – 20:00 – 50x Burpee/Pull-ups (Sassy = 70)
20:00 – 30:00 – 160/110 Calorie Assault Bike
30:00 – 40:00 – 2500m Row/Ski
Then:
Stretch

 

 

STRENGTH
2×10 Scapular Retractions on Cross Over Symmetry
2×10 Cossack Squats 
2×6 Kang Squats
Then:
Work up to a semi-challenging 5-Rep Back Squat
Then, starting with that load…
2x (5-3-1) Back Squat Waves
Rest as needed between sets
Then:
4×8 Pendlay Rows, AHAP without momentum
Between sets do 12x DB Tate Presses, AHAP
Then:
4x (30/30) Bent-Body Hollow
4x (30/30) Supermans
Then:
Cool Down

 

 

PHOTOS