BASIC Session 3

Session Overview

Warm-up:  

3 Rounds

6x Military Press 

6x Squat lunge lunge 

12x Step-ups 

60 sec. STOC  

Hypertrophy:

6 Rounds – Difficult but doable (DBD)

10x Push Press – Barbell or Dumbbell

10x DB Pullovers or Lat Pulldown

60 sec. Rest  

Strength Endurance:

6 Rounds, one every 1:30.

Mini Leg Blaster 

1 round is: 

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

Work Capacity:

For time 

1 Mile Run

Core / Resilience:

3 rounds

Max Reps minus 3 Knee Tuck

30 seconds  Flutter Kicks

30 seconds Couch Stretch e/s

20x Shoulder Handjob e/s