Session 4

Objective: Hypertrophy/SE

Warm-up:

3 Rounds

25m Bear Crawl

20x Ice skaters– total

15x Squat

10x Square Drill – total

Strength Endurance A:

6 Rounds, one every 90 sec.

3x Plyo Push-up

3x Push up Circles – 1 circle e/d

3x Push-ups

3x Diamond Push-up

Strength Endurance B:

5 Rounds, one every 90 sec.

6x Mastodon Complex – F:10-15/M:15-25 lbs. F/M

Sprints:

3 Rounds – work up to 80-90%

200m Sprint build up

3 min. Rest

Given time remaining:

100x Step-ups w/ 45 lbs.

1200m Run