BASIC Session 2

Session Overview

Warm-up:  

3 Rounds

6x Front Squats or Goblet Squat

6x Curl to press

6x Burpees 

60 sec. SMOC

Hypertrophy:

6 Rounds – Difficult but doable (DBD)

8x Front Squat or Goblet Squat

60 sec. Rest  

Strength Endurance:

5 Rounds, one every 1:30.

5x Gorilla Complex

1 round is:

5x Curls – 5x Upright Row – 5x Press – 5x Overhead Tricep ext – 5x Pushup

Work Capacity:

1 Round at Hard Pace

400m Run or Row

20x Jumping Lunges e/s – unloaded

20x Burpee

400m Run or Row

 Core / Resilience:

3 rounds

5x Single arm sit-up e/s

20 sec. Side Bridge e/s

5x Teacup e/s

30 seconds Glute Leg Lift e/s