Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 5 Candlesticks
• 10 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
“Fight Gone Bad!”
3 rounds for max reps of:
• 1 min Wall Balls 20/14#
• 1 min Sumo Deadlift High-pulls 75/55#
• 1 min Box Jumps 20”
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest