Session 2

Objective: Hybrid

Warm-up: 

3 Rounds

10x T-Push-ups

10x Lunge

10x Sit-ups

200m Run

Work Capacity

5 Rounds

100m Tire Drag Sprint – unloaded but hard tire

4 min. Rest

Hypertrophy B:

3 Rounds – DBD

DB Bench Press – 3RIR

Horizontal Pull up – 3RIR

60 sec. Rest – Instep Stretch – one side

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy:

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