WEEK FOUR

SESSION TWELVE

  • Session One
  • Sumo Deadlift
  • Sets
  • 4
  • Reps
  • 8
  • Tempo
  • 2 second pause at the top
  • Rest
  • 1 Min
  • Session One
  • Bench Press
  • Sets
  • 4
  • Reps
  • 8
  • Tempo
  • 3-2-X-0
  • Rest
  • 1 Min
  • Session One
  • Pendulum Row
  • Sets
  • 4
  • Reps
  • 8
  • Tempo
  • 3-2-X-0
  • Rest
  • 1 Min

SESSION TWELVE

Metcon
Rest 2 min between rounds

4 rounds of 1000m Bike/row/Ski /

OR Slam ball x25