Session 09

Primer0:00–5:00

2 Rounds

Dead Hang0:40

PVC Pass-Through10

Wall Slide10

Bench Build10 · 6 Bar · 20#

Strength5:00–18:00

Load & Xplode · 4 Rounds

Bench Press8 25#

Incline Push-Up (Explosive)5

DB Chest Fly10 8s

Fly Hold (Bottom Stretch)0:15 5s

Blended19:00–31:00

Unilateral · L then R · Until Time

DB S/A Low Row10 15#

DB S/A Shoulder Press10 5#

Lateral Step-Over8

Endurance32:00–42:00

Circuit · Until Time

DB Lateral Raise12 5s

DB Reverse Fly12 5s

DB S/L RDL Touch-Down8 ea 10#

Plate Pinch Hold0:20 10# plates

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

Farmer Carry0:30 20s

Core Buy-Out45:00–50:00

Until Time

GHD Hip Extension10

Dead Bug8 ea

Pallof Press8 ea

Session 10

Primer0:00–5:00

2 Rounds

Dead Hang0:40

PVC Pass-Through10

Wall Slide10

Banded Overhead Reach10

Strength5:00–18:00

Strong & Stable · 4 Rounds

Bench Press10 22#

Ring Push-Up · High Rings6

DB Chest Fly10 8s

Incline Push-Up Hold0:15

Blended19:00–31:00

Construct · 3 Rounds

DB Front Raise8 5s

DB Lateral Raise8 5s

DB Seated Shoulder Press8 5s

Then · 3 Rounds

Dead Hang0:30

Endurance32:00–42:00

Add-On Circuit · Add One Move Each Round

DB S/A Low Row10 ea 15#

+ DB Hammer Curl12 8s

+ DB Lateral Lunge6 ea 10#

Repeat full round until time.

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Plate Pinch Hold0:30 10# plates

DB Fly Pulse0:30 5s

Core Buy-Out45:00–50:00

Until Time

GHD Hip Extension10

Bird Dog8 ea

Hollow Hold0:20

Session 11

Primer0:00–5:00

2 Rounds

Dead Hang0:40

PVC Pass-Through10

Wall Slide10

Bench Build10 · 6 Bar · 20#

Strength5:00–18:00

Back-to-Back: Drop Set · 3 Rounds

DB Chest Fly8 10s

DB Chest FlyMax 5s

Bench Press8 25#

Incline Push-UpMax

Blended19:00–31:00

360 · Shoulder · Until Time

DB Front Raise10 5s

DB Lateral Raise10 5s

DB Reverse Fly10 5s

Endurance32:00–42:00

Rep & Recover · Every 1:30 × 6

DB S/A Low Row8 ea 15#

Lateral Step-Over6 ea

Finisher42:00–45:00

1:2 · 0:20 on / 0:40 off · 3 Rounds

Farmer Carry0:20 20s

Goal · No Drops

Core Buy-Out45:00–50:00

Until Time

GHD Hip Extension12

Dead Bug10 ea

Side Plank · On Knee0:20 ea

Session 12

Primer0:00–5:00

2 Rounds

Dead Hang0:40

PVC Pass-Through10

Wall Slide10

Banded Overhead Reach10

Strength5:00–18:00

Tempo Couplet · 3 Rounds

Bench Press · Slow 3:1:16 25#

Bench Press · Explosive6 20#

DB Chest Fly · Slow 3:1:18 8s

DB Chest Fly · Standard8 8s

Blended19:00–31:00

Superset · 3 Rounds Each

DB Seated Shoulder Press10 5s

Dead Hang0:30

DB Biceps Curl12 8s

DB Triceps Kickback12 5s

Endurance32:00–42:00

Take-Away Circuit · Drop the Last Move Each Round

DB S/A Low Row10 ea 15#

DB Lateral Raise12 5s

DB S/L RDL Touch-Down8 ea 10#

Plate Pinch Hold0:20 10# plates

Rounds 1–4, then repeat until time.

Finisher42:00–45:00

3:2 · 0:30 on / 0:20 off · 3 Rounds

Incline Push-Up0:30

Core Buy-Out45:00–50:00

Until Time

GHD Hip Extension12

Pallof Press10 ea

Hollow Hold0:25

Session 13

Primer0:00–5:00

2 Rounds

Dead Hang0:40

PVC Pass-Through10

Wall Slide10

Bench Build10 · 6 · 3 Bar · 20# · 25#

Strength5:00–18:00

Top Sets · Log Every Load

Bench Press3 × 8 25#

DB Chest Fly3 × 10 8s

DB S/A Low Row3 × 10 ea 15#

Blended19:00–31:00

Load / Lift / Burn

DB Chest Fly6 · 10 · Max 10s · 8s · 5s

DB Lateral Raise8 · 12 · Max 8s · 5s · 3s

Endurance32:00–42:00

Circuit · Until Time

DB Seated Shoulder Press10 5s

DB Reverse Fly12 5s

Lateral Step-Over8 ea

Farmer Carry30m 20s

Finisher42:00–45:00

1:1 · 0:30 on / 0:30 off · 3 Rounds

Dead Hang0:30

Plate Pinch Hold0:30 10# plates

Core Buy-Out45:00–50:00

Until Time

GHD Hip Extension12

Dead Bug10 ea

Bird Dog10 ea