⚔️ TATE TACTICAL: HYBRID OPERATOR BUILD V2

This program is designed to build a Hybrid Tactical Athlete — someone who is strong, conditioned, and capable under pressure.

It combines barbell strength, functional work capacity, endurance training, and core stability to prepare for real-world performance and competition.

The goal is simple:
Lift heavy. Move fast. Endure longer. Perform when it matters.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Back Extension (Weighted)

Standing Calf Raise

Plank (Weighted)

Light Jog

Lower Strength + Carry

Pull-Up (Neutral Grip, Bodyweight)

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Face Pull

Hanging Knee Raise

Cable Crunch

Upper Strength + Core

Yoga

Cardio

RECOVERY / MOBILITY

Tactical Conditioning

Lat Pulldown

Bench Press (Dumbbell)

Seated Row (Cable)

Tricep Pushdown (Cable)

Landmine Twist

UPPER WORK CAPACITY

3–5 rounds:
40–60 min continuous effort

1 Km Run

Sled Pushes

Farmer's Walk (Weighted)

Sandbag Lunges 

LONG ENGINE / HYROX DAY

Walking

Full Rest 

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