WEEK FIVE

SESSION FOURTEEN

  • Session One
  • Front Squat
  • Sets
  • 4
  • Reps
  • 15-12-9-6
  • Tempo
  • 3-2-X-0
  • Rest
  • 1 Min
  • Session One
  • Single Arm DB Row
  • Sets
  • 4
  • Reps
  • 8 (each arm)
  • Tempo
  • 3-2-X-0
  • Rest
  • 45 seconds between arms
  • Session One
  • Chest Fly
  • Sets
  • 4
  • Reps
  • 9
  • Tempo
  • Chest Fly
  • Rest
  • 1 Min
  • Session One
  • Barbell Curls
  • Sets
  • 4
  • Reps
  • 15
  • Tempo
  • Barbell Curls
  • Rest
  • 1 Min

SESSION FOURTEEN

Metcon
15 min x3 Row/bike/ski
Rest 2 min between rounds
Keep heart right around 75%