Session 5

Objective: Hybrid

Warm-up: 

3 Rounds

10x Hip Bridge

10x Banded Row

10x Jumping Jacks

10x Mountain Climbers e/s

Hypertrophy A:

6 Rounds – DBD

Hip Bridge – 3 RIR

Rest 60 sec. – Lat + Pec

Hypertrophy B:

6 Rounds

Pullovers – 3 RIR

Single Arm Row – 3 RIR

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Core:

4 Rounds

12x Knee Tuck

30/30 sec. Side Bridge

12x Russian Triangle

12x Lateral Swing

Resilience:

4 Rounds

10x Atlas Shoulder Complex

Hybrid:

4 Rounds

6x Atlas Shoulder Complex

12x Knee Tuck

30/30 sec. Side Bridge