Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
4 rounds for max reps:
• 1 min Row calories
• 1 min Box Jumps 20”
• 1 min Wall Balls 20/14#
• 1 min Rest