7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
Full Body Pull (Upper and Lower Body) Today is a full-body pull day. This means you will hit some deadlifts and hamstrings alongside upper-body pulling. The deadlift starts with lower reps in the first couple weeks of this training block. Although...
FULL Body Push Today is a full-body push day. That means you will perform upper-body pushing movements and lower-body squatting movements. Today includes a mix of bench pressing, split squats, dips, and goblet squats. Aim to push the weight and...
Interval training is more than just a fitness buzzword; it’s a proven method to develop both strength and endurance—the foundation of hybrid athleticism. At SQD5 Training, we use tailored interval strategies to help our clients systematically...