BASIC Session 1

Session Overview

Warm-up: 

3 Rounds

6x Back Squat 

6x T Push-ups

6x DB Row

60 sec. SMOC

Hypertrophy:

6 Rounds – Difficult but doable (DBD)

10x Back Squat

60 sec. Rest

Strength Endurance:

5 Rounds – Go max reps minus 3

Pull-ups

Dips

T Push-up

Work Capacity:

8 min. AMRAP at Hard Pace

200m Run or 300m Row

5x Swings (KB / DB)

Core / Resilience:

3 rounds

10x Bicycle Crunches e/s

10x Toes to Sky

30 seconds Pigeon Stretch  e/s

30 seconds Shoulder 21s  e/s