Session 3

Objective: Work Capacity

Warm-up: 

3 Rounds

200m Run

5x Bodyweight Get-up

10x Lunge – total

15x Mountain Climbers – e/s

Work Capacity:

4 Rounds for time

800m Run

20x SBGU

20x Lunge

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