W4

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

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A1. Seated DB Arnold Press @ 30X2, 5 x 5, rest 30 sec
45lbs

A2. Strict Pull-Ups @ 20X2, 5 x 4-6, rest 90 sec **add weight if possilbe
With weight vest

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3 sets

Bike 25 Cals

10 Clapping Push Ups

10 Kipping Pull Ups

10 Air Squats

Rest 90 sec b/w sets

15:24

Tuesday

Crossover Symmetry Activation Protocol

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A. 15# bar Single Leg Good Mornings @ 2020, 2 x 10/side, rest as needed

B. Jefferson Curl unweighted @ 3030, 2 x 5, rest as needed

C. Bird Dog @ 11X3, 3 x 5/leg, rest as needed

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Sled Walk w/ Harness around waist, 5 x 60 sec, rest 90 sec **add weight to last week

65lbs add to sled

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Lateral Sled Walk, 3 x 60 sec each direction, rest 60 sec b/w sides **add weight

65lbs add to sled

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Seated Banded Abduction, 3 x 10 w/ 1 sec pause at end range, rest as needed

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Bike 5 min easy pace

Thursday

A1. Single Arm DB Bench Press on BENCH: 4 x 8/arm, rest 45 sec

65lbs

A2. Supinated Grip Inverted Row @ 20X2, 4 x 10, rest 45 sec

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec 45lbs

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For time:

50 Alternating Step Ups, 25#/H
5:17

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3 x 10 sec Bike Sprint, rest 90 sec

Friday: Bodyweight

Cindy w/ Class (10+15)