Warm-up:
3 Rounds
10x Back Squat – start light, work up
10x Diamond Push-up
400m Bike
200m Run or Row
Hypertrophy A:
6 Rounds – DBD
8x 1 + ¼ squat
60 sec. Rest – 4x 90/90 Hip Switch e/s
Hypertrophy B:
6 Rounds – DBD
8x 1+¼ Bench Press
8x Reverse Flys
60 sec. Rest – Child pose
PICK ONE CIRCUIT OF THE FOLLOWING THREE:
Hypertrophy:
4 Rounds
9x Reverse Flys
60 sec. Rest – Ragdoll Stretch
Core:
4 Rounds
60 sec. Plank
30 sec. Sandbag Front Rack Carry
9x EOs e/s
Hybrid:
4 Rounds
60 sec. Plank
9x EOs e/s