Session 1

Objective: Hybrid

Warm-up:

4 Rounds

10x Back Squat  – start light, work up

10x T-Push-ups

10x Jumping Jacks

10x Mountain Climbers e/s

Hypertrophy:

20-17-15x – DBD

Back Squat

60 sec Rest – Shoulder Thread

Work Capacity:

20-17-15x for time

Lunge e/s

T-Push-ups

Swings

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy:

4 Rounds

8x Frontal Raise

8x Lateral Raise

8x Reverse Flys

60 sec. Rest – Ragdoll Stretch

Core:

4 Rounds

8x Sandbag Get-ups

60 sec. Plank 

30 sec. Sandbag Front Rack Carry

8x EOs e/s

Hybrid:

8x Frontal Raise

8x Lateral Raise

60 sec. Plank 

8x EOs e/s