Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
40 sec Plank Dumbbell Pull Through
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...