WEEK FOUR

SESSION ELEVEN

  • 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 secs between each arm
  • 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 ELEVEN

Metcon
Min 0-1 100m
Min 1-3 300m
Min 3-7 500m
Min 7-12 800m
Min 12-18 1000m
Bike, ski or row