WEEK 4

Jan 25

Written By Ben Waters

MONDAY

30s Max Jump Squat

30s Rest

30s Max Down Up

30s Rest

X 6

TUESDAY

AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES:

* 10 Swings
* 10 Mountain Climbers

(Rest 30s)

AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES:

* 10 Front Squat
* 10 Butterfly Sit Ups

(Rest 30s)

AS MANY ROUNDS AS POSSIBLE IN 3 MINUTES:

* 10 Alt Leg Lunges
* 10 Down Ups

WEDNESDAY

Right Side - Ascending ladder 1,2,3,4,5…

5 Minutes

High Pull
Overhead Press
Squat
Thruster

Rest 60s

Repeat on Left Side

THURSDAY

In 90 seconds
* 10 Thrusters
* 10 Burpee Over Bag
(* Remaining Time = Max V-Sits)

Rest 60 seconds

X 6

FRIDAY

10 MINUTE CAP:

* 30 Bag Swings
* 30 Clusters
* 20 Bag Swings
* 20 Bag Clusters
* 10 Bag Swings
* 10 Clusters
(* Remaining Time = Max Rounds of 10 Reps on each exercise)

Ben Waters