HYBRID WARRIOR II ~ Upper Power & Speed

1. Bench Press (75–80%) – 5 sets × 4 reps, 2–3 min rest 2. Push Press – 4 sets × 6 reps, 120s rest 3. Pull-Ups – 4 sets to max reps, 90s rest 4. Plyometric Push-Ups – 3 sets to max reps, 60s rest 5. 100 m Run (RPE 8–9) – 8 reps, walk-back recovery (~90s) Purpose: Build explosive upper-body power and translate it into speed and athletic output. Heavy pressing develops maximal force, dynamic and plyometric work improves rate of force production, and short, fast sprints reinforce nervous system efficiency and power carryover into full-body movement.