W4
Monday
10 min easy bike warm up
+
A1. DB Weighted Lunges, 5 x 30 steps, rest 30 sec

30lbs

A2. DB Arnold Press @ 20X2, 5 x 15 reps, rest 30 sec

30lbs

B1. Goblet Squats @ 20X1, 4 x 12 reps, rest 30 sec

62lbs

B2. Ring Push Ups @ 3030, 4 x 10-15 reps, rest 30 sec
10
C1. Alt Single Leg V-Ups, 3 x 15/leg, rest 15 sec
C2. Hollow Hold, 3 x 30 sec, res 20 sec
C3. Side Plank, 3 x 30 sec/side, no rest b/w sides, rest 20 sec
+
Today was a rough workout day a lot of my rest were over 30 sec

20 min easy bike cool down


Tuesday
A1. Deadlift @ 20X1, 4 x 12 reps, rest 30 se

220lbs

A2. Chest Supported DB Row @ 20X1, 4 x 12 reps, rest 30 sec

30lbs

B1. Single Leg RDL @ 30X1, 4 x 12/leg, rest 30 sec b/w sides

62lbs
B2. Back Extensions @ 20X2, 4 x 15, rest 30 sec **add weight by holding plate across chest

20lbs

B3. Barbell Curls, 4 x 12 reps, rest 30 sec

75lbs

+
15 min @ easy pace
Row 500m
12 Reverse V-Ups on Swiss Ball
12 Russian KB Swings, 88#
24 Jump Ropes


Wednesday
4 rounds straight through for time:
24 Alternating Lunge Jumps, hold 10# weight in each hand
12 Banded Push Ups (green band across back)
10 L-sit Pull Ups
Rest 60 sec b/w rounds

16:33
+
3 rounds @ easy pace
Bike 20 Cals
5 Burpee Box Jumps, 20”
Row 350m
Run 400m
30 sec Table Rocks


Thursday
A1. Front Rack Russian Step Ups w/ 75#, 5 x 10/leg, rest 30 sec b/w legs
A2. Russian KB Swings, 5 x 20 reps, rest 30 sec

79lbs
A3. Goblet Squats @ 3030, 5 x 12 reps, rest 30 sec

62lbs
A4. Weighted Side Bends @ 2020, 5 x 15/side, rest 30 sec b/w sides

88lbs

+
15 min easy bike cool down


Friday
A1. Single Arm Bent Row w/ 50# KB, 4 x AMRAP in 35 sec, rest 30 sec b/w arms

27, 22,25,22

A2. Push Ups on DB’s for more ROM, 4 x AMRAP in 35 sec, rest 30 sec

20, 20, 16,16

A3. DB Bicep Curls, 4 x AMRAP in 35 sec, rest 30 sec

20,17,17,18
A4. Standing Overhead Tricep Extensions, 4 x 35 sec, rest 30 sec

28,27,27,30
+
3 rounds for time:
5 Man-Makers (drop down, push up on DB’s, Row each arm, jump up, clean to thruster= 1 rep)
15 V-Ups
5:22
+
15 min brisk walk cool down