Session 4

Objective: Hybrid.

Warm-up:

4 Rounds

10x Push Pulls

10x Toe Touches

20x Jumping Jacks

400m Bike

Strength Endurance:

3 Rounds

Plyo Push-up 21s

Rest 60 sec.

Strength Endurance:

3 Rounds, one every 90 sec.

6x Mastodon Complex – F:10-15/M:15-25 lbs. F/M

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