BASIC Session 2

Session Overview

Warm-up: 

3 Rounds

6x Bench Press 

6x DB Bent Over Row 

6x Rick Sanchez

60 sec. STOC

Hypertrophy:

6 Rounds – Difficult but doable (DBD)

8x Bench Press

8x Single-Arm DB Row e/s

60 sec. Rest

Strength Endurance:

5 Rounds – 15 to 35 lbs

5x Rhino Complex

30 sec. Rest  

1 round is: 

5x Jump squat with KB – 5x Squat with KB – 5x Jump squat – 5x squat

Work Capacity:

5 min. AMRAP at Hard Pace

5x Bodyweight Get-up

10x Swings (KB / DB)

100m Run

Core / Resilience:

3 rounds

10x Atomic Abs

10x Toe Touches

30 seconds Cactus Stretch e/s

30 seconds Glute Leg Lift e/s