Bonus Training Session

Hi, and welcome to the bonus training session with Coach Sergey! (That's me, BTW) I am very excited for you to try this session with me! Below are three videos - one for each section of the training session: the Warmup, the Training, and the Finisher sections. Click on each video as you go. Pause when needed, or fast-forward if you get bored (I guarantee you won't!)

Curious about Sergey's Girya 3000 Club? Feel free to browse the site using the Navigation Panel at the top! I will be happy to see you there!

To your UNLIMITED success,

Coach Sergey

Warmup

Training

The Finisher

3 Rounds:

Bear Crawl (4 steps forward/back x 4) – Wipers (6x each side)

2 Rounds:

Turkish Get-Up with Windmill, 5x each side)

Ladder: 1-2-3-4-5-4-3-2-1,

15 min. AMRAP:

Sequence:

Swing-Clean-Press-Windmill - Pull-Press-Pull-Swing

(both sides = 1 rep)

10/5 Interval Planks

For 4 minutes

Short Plank Hold 10 sec. on, 5 sec. off