Session 2

Objective: Hybrid

Warm-up: 

3 Rounds

8x Front Squat – increase load

8x 1-¼ Push-ups

100m Run (10x Step-ups if lifters on)

Hypertrophy A:

5 Rounds – DBD

8x Front Squat

Rest 60 sec. -4x  90/90 Hip Switch – total

Strength Endurance:

6 Rounds, one every 90 sec.

3x Plyo Push-up

3x Push up Circles – 1 circle e/d

3x Push-ups

3x Diamond Push-up

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy B:

3 Rounds

8x Frontal Raise

8x Lateral Raise

8x Reverse Flys

60 sec. Rest – Ragdoll Stretch

Core:

3 Rounds

10x e/s Bicycle Crunch

30 sec. Plank

10x e/s Plank Walk-up

10x e/s Seated Russian Twist

Hybrid:

3 Rounds

10x e/s Bicycle Crunch

10x e/s Seated Russian Twist

10x Frontal Raise

10x Lateral Raise