Session 3

Objective: Work Capacity

Warm-up: 

3 Rounds

200m Run

8x DB Push Press

8x Lunge – total

Work Capacity:

6 Rounds, one every 5 min.

800m Run*

8x Thruster

8x Push Pulls

*If you finish in 3 min or less, add 100m to your previous rounds distance. If you don’t finish by 4 min., subtract 100m from previous rounds distance. Everyone stop at 4 min. mark, regardless of where you are.

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy:

3 Rounds – DBD

10x Curl (Barbell or DB)

10x Tricep Kickbacks

60 sec. Rest

Resilience A:

3 Rounds – 30 sec. total or e/s, where applicable

Cactus

Side Sphinx

Couch Stretch

Instep

Hybrid:

3 Rounds

10x Curl (Barbell or DB)

30 sec. e/s Side Sphinx

30 sec. e/s Couch Stretch