BASIC Session 3

Session Overview



3 Rounds

6x Push-Pulls

6x Lunges e/s

6x Burpees

60 sec. SMOC



6 Rounds – Difficult but doable (DBD)

10x Walking Lunge e/s 

60 sec. Rest


Strength Endurance:

5 Rounds, one every 1:30.

25% + 1x of Max Reps

Push Pulls

Go max reps final round


Add 1 rep per round to what you did last time! 


Work Capacity:

5 minutes at Hard Pace



Core / Resilience:

3 rounds

30 seconds Plank Walk Ups

30 seconds  Boat pose

30 seconds Y + L 

30 seconds Instep Stretch  e/s