Session 2

Warm-up: 

3 Rounds

10x Back Squat  – start light, work up

10x Diamond Push-up

400m Bike

200m Run or Row

Hypertrophy A:

6 Rounds – DBD

8x 1 + ¼ squat

60 sec. Rest – 4x 90/90 Hip Switch e/s

Hypertrophy B:

6 Rounds – DBD

8x 1+¼ Bench Press

8x Reverse Flys

60 sec. Rest – Child pose

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy:

4 Rounds

9x Frontal Raise

9x Lateral Raise

9x Reverse Flys

60 sec. Rest – Ragdoll Stretch

Core:

4 Rounds

9x Sandbag Get-ups

60 sec. Plank 

30 sec. Sandbag Front Rack Carry

9x EOs e/s

Hybrid:

4 Rounds

9x Frontal Raise

9x Lateral Raise

60 sec. Plank 

9x EOs e/s