BASIC Session 3

Warm-up:

3 Rounds

60 sec. STOC

Hypertrophy:

6 Rounds – Difficult but doable (DBD)

8x Push Press – Barbell or Dumbbell

8x DB Pullovers or Lat Pulldown

60 sec. Rest

Strength Endurance:

5 Rounds, one every 1:30.

1 round is:

10x Squats – 5x Lunge e/s – 5x Jump Lunge e/s – 5x Squat Jump

Work Capacity:

5 Rounds at Hard Pace

200m run or row

Core / Resilience:

3 rounds

Max Reps minus 3 Knee Tuck

30 seconds Couch Stretch e/s