Session 5
Objective: Hybrid
Warm-up:
4 Rounds
10x Walking Lunges – start light, work up
10x T-Push-ups
10x Jumping Jacks
200m Row or Ski
Hypertrophy:
6 Rounds – DBD
30m Walking Lunges – step straight through, no wobbling
Rest 60 sec.
Work Capacity:
6 Rounds
3x Sled Push – F: 30-45/M: 70-90 lbs.
3x Mr. Spectacular – F:8-12kg/ M:16-20kg
PICK ONE CIRCUIT OF THE FOLLOWING THREE
Accessory Hypertrophy:
4 Rounds – DBD
8x B-Stance RDLs e/s
20x Elevated Calf Raises w/ a 1 sec. Pause at top
Rest 60 sec. – Cactus Stretch
Core A (RIIR):
4 Rounds
8x Kneeling Band Press Outs e/s
100m Overhead Plate Carry
30 sec. Boat Pose
Hybrid Core + Acc. Hyp:
4 Rounds – DBD
8x B-Stance RDLs e/s
100m Overhead Plate Carry