Free work outs

Strength and Conditioning

 

Session 1 Weights
150 Choice Reps
2x(shoulder rss+10 clam shells)
2x(10 dislocations +10 glute raise)
2x NCT
A) Clean and Push Press 8×3 (increase resistance)
B) Pull ups + Push ups 3x (8+12)
C) Split squat 3x(8+8)
D)Walking Plank 4×6
Session 2 TRX Circuit (3-5 rounds)
10 squat+row
10 push up
10 T-pull
10 fall out
10 row
10 atomic push up
10 iron cross
10 ham curl
50 mountain climbers

 

Session 3 Weights
150 Choice Reps
2x(shoulder rss+10 clam shells)
2x(10 dislocations +10 glute raise)
2x NCT
A) Squat 3×8
B) Bench Press 3×6
C) One arm Row 3x(8+8)
D) KB swing +Overhead Slam (10,9,8,7…2,1)
Session 4 Sprints + Jog 
400m easy jog
3x(20m high knees,20m butt kicks,20m side shuffle x2)
8x(60-80m sprint) dexcend 1-4 5-8 (rest =time to walk back to start)
20-40min slow jog
(This session can be done on Cycle too, just increase distances x 4-6)

 

 

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