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)
8x Back Squat
60 sec. Rest

Strength Endurance:
5 Rounds – Go max reps minus 3
Pull-ups
Dips
T Push-up

 **Max Reps minus 3 means that you work until “it burns” and would hit failure in a few more reps. 

Work Capacity:
1 Round at a Hard Pace
400m Run
10x Jumping Lunges e/s
10x Lunges e/s1
0x Burpees 

Core / Resilience:
3 rounds
10x Bicycle Crunches e/s
10x Toes to Sky
30 sec. Pigeon Stretch e/s
30 sec. Shoulder 21s