1.25.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 12x Alt. KB Figure 8’s (53/35)
2. 12x Goblet Reverse Lunges (same load)
Then:
23′ AMRAP
300m Row/Ski or 20/12 Cal Assault Bike +
21x Wall Ball (20/14)
15x Alt. DB Snatch (50/35)
9x Burpee/Pull-up (7’/6′)
Then:
4 rounds of…
30s Hollow Body (or Bent-Body Hollow) +
30s Rest +
30s Prone Dowel Raise +
30s Rest
Then:
Cool Down

 

 

STRENGTH
20x Supermans
2×5 (ea.) Hip Mobility Series
Box Stretch
Then:
8x (4 ea.) HEAVY Alt. BB Reverse Luges +
4-6-8-10-12x Box Jump Ladder (30″/24″)
Into…
8x HEAVY BB RDL (off rack) +
2-4-6-8-10x DBL KB Strict Press Ladder
Into…
8x Sandbag Squat (140/80) +
6-8-10-12-14 Ring Push-up Ladder
Then:
4 rounds of…
30s Hollow Body (or Bent-Body Hollow) +
30s Rest +
30s Superman +
30s Rest
Then:
Cool Down

 

 

PHOTOS