2.18.20 Training Sessions (2)

GENERAL FITNESS
Teams of two…
“Confused Barbara”

20x Burpee/Pull-ups (7’/6′)
30x Medicine Ball Sit-ups (20/14)
40x Calories (any machine)
50x SEE BELOW
Rd 1 – Wall Ball (20/14)
Rd 2 – American KBS (70/53)
Rd 3 – Reverse Goblet Lunge (70/53)
Rd 4 – Synchronized Squats
Rd 5 – Wall Ball
5 rounds
Partition all work as you see fit
Then:
Fall Down

 

 

STRENGTH
T-Spine Mobility
2×10 Alt. Plate Halos (45/25)
2×12 Low Pulley External Rotation
2×10 Deadbugs (focus on intense bracing throughout)
Then:
3×6 Earthquake Strict Press
Then:
4×8 Seated BTN Press (Snatch-Grip)
Between sets do 15/15, 12/12, 10/10, 6/6 1-Arm DB Rows, off bench
Then:
4xM.E. Fat Bar Hanging Rows
If you get over 20 reps, elevate the feet onto a bench
Between sets do 15-20s Ring Dip Supports
Then:
Cool Down

 

 

PHOTOS