Session 1

Objective: Hybrid

 

Warm-up: 

3 Rounds

8x DB Bench Press – start light, increase load

8x Squat

8x Square Drill – total

 

Hypertrophy:

5 Rounds – DBD

8x DB Bench Press

8x Plyo-Push ups

60 sec. Rest – Recline Pigeon + Twist – one side

 

Work Capacity:

8-1 Countdown for time

Sandbag Get-ups

Rick Sanchez (unloaded)

 

Sprint:

5 Rounds – work up to 80-90%

200m Sprint build up

3 min. Rest