Session 5

Objective: Recovery – ~45 min

Aerobic Capacity:

30 min – brisk pace

800m SMOC (1600m Bike or 80x Step-ups))

10x One Arm Swing – total

10x Hello Dollies

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy:

4 Rounds

Biceps 21

8x 1-¼ Push-ups

8x Curl to press

60 sec. Rest – Child pose

Resilience:

3 Rounds

Dynamic Instep

5x Square Drill – e/s

5x Hip CAR e/s

5x 90/90 Hip Switch e/s

Hybrid:

4 Rounds

Biceps 21

5x Hip CAR e/s

5x 90/90 Hip Switch e/s