Session 2

Objective: Hypertrophy

Warm-up: 

4 Rounds

10x DB Bench Press  – start light, work up

10x Horizontal Pull ups

200m Run

200m Ski or Row

Hypertrophy A:

6 Rounds – DBD

8x DB Bench Press

8x Plyo-Push ups

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

Hypertrophy B:

6 Rounds – DBD

8x Pull-up of Choice

8x DB Single Arm Row e/s

60 sec. Rest – InstepStretch – one side

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy C:

4 Rounds

Biceps 21

8x 1-¼ Push-ups

8x Curl to press

60 sec. Rest – Child pose

Resilience:

3 Rounds

Dynamic Instep

5x Square Drill – e/s

5x Hip CAR e/s

5x 90/90 Hip Switch e/s

Hybrid:

4 Rounds

Biceps 21

5x Hip CAR e/s

5x 90/90 Hip Switch e/s