Session 4

Objective: Hypertrophy/SE

Warm-up:

4 Rounds

10x Push Pulls

10x Toe Touch

20x Jumping Jacks

400m Bike

Strength Endurance:

6 Rounds

Plyo Push-up 21s

Rest 60 sec.

Hypertrophy:

6 Rounds – DBD

8x Reverse Fly

8x Banded Row

Rest 60 sec. – Brettzel

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Core:

4 Rounds

10x Knee Tuck

30/30 sec. Side Bridge

10x Russian Triangle

10x Lateral Swing

Resilience:

4 Rounds

10x Atlas Shoulder Complex

Hybrid:

4 Rounds

6x Atlas Shoulder Complex

10x Knee Tuck

30/30 sec. Side Bridge