SUPERHERO SESSION

CHRIS BREWSTER HAS DONNED THE SUIT OF SEVERAL ICONIC MARVEL CHARACTERS. THIS IS THE BRUTAL CIRCUIT HE USES TO DEVELOP SPEED, POWER, AGILITY, FLEXIBILITY AND ENDURANCE

CARDIO

• 10 rounds of shadow boxing (3 min rounds)

CIRCUIT 1

(4 rounds, 1 min rest between rounds)

• Burpees x 10

• Kettlebell swings x 25

• Muscle-ups x 10

• Press-ups x 25

• Toes to bar x 10

CIRCUIT 2

(3 rounds, 1 min rest between rounds)

• Clean and press x 5

• Box jump x 5

• Deadlift x 5

• Box jump x 5

• Barbell lunge x 5

• Box jump x 5

CIRCUIT 3

(8 rounds, 10 secs rest between stations)

• Assault bike sprint x 20 secs

• Heavy bag round x 20 secs

FINISHER

• Back flips x 10 (tuck jumps will suffice)