Session 5

Objective: Hybrid

Warm-up: 

3 Rounds

10x Walking Lunges  – start light, work up

10x Push Pulls

10x Jumping Jacks

100m Row or Ski

Hypertrophy:

6 Rounds – DBD

30m Walking Lunges – step straight through, no wobbling

Rest 60 sec.

Work Capacity:

10 Rounds for time

5x Burpee

5x Jump squat

5x Sit-up

5x Jump Lunge – e/s

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy: 

3 Rounds

10 sec. Calf Raise

10 sec. Hold in up position

10 sec. Rest

AND NO MORE!!!

Core:

3 Rounds

8x Kneeling Slasher e/s

8x SBGU

30/30 sec. Side Bridge

50m Single arm overhead carry

Hybrid Core + Acc. Hyp:

3 Rounds

8x SBGU

30/30 sec. Side Bridge

30x Calf Raises with 1 sec. hold