Session 1

Objective: Hybrid

Warm-up: 

3 Rounds

8x Back Squat – start light, increase load each round

8x T-Push-up

200m Run

15m Bear Crawl

Hypertrophy:

5 Rounds – DBD

5x Slayer Squats – 5 sec. hold at bottom

60 sec. Rest

Work Capacity:

5 Rounds for time

150m/200m (F/M) Loaded Run with 45 lb. plate (Females under 135, use a 25 lb.  plate).

5x e/s Loaded Lunges with plate (hold to chest or overhead)

5x Burpee over plate

PICK ONE CIRCUIT:

Hypertrophy:

3 Rounds

Arnold Press until 3 RIR

Reverse Flys until 3 RIR

Rest 60 sec. – Recline Pigeon + Twist

Core:

3 Rounds

10x e/s Bicycle Crunch

30 sec. Plank

10x e/s Plank Walk-up

10x e/s Seated Russian Twist

Hybrid:

3 Rounds

Arnold Press until 3 RIR

10x e/s Bicycle Crunch

30 sec. Plank