Session 1

Objective: Hybrid

Warm-up:

3 Rounds – all reps e/s

10x Alternating DB Strict Press  – start light, work up

10x Lunge 

10x Mountain Climbers

100m Run

Hypertrophy:

10-8-6-6-8-10x

Alternating DB Strict Press

(half rep number)  Chin-ups – assist as needed

60 sec. Rest – 10x Glute Leg Lift – one side

Work Capacity:

1-2-3-4-5-6-7-8-9-10x for time

Burpees

Sandbag Back Squat

Sit-ups

Sprints:

9 Rounds – work up to 80-90%

50m Sprint build up

90 sec. Rest

Given time remaining:

100x Step-ups w/ 45 lbs.

1200m Run