Day 1
5 Sets
4 Negative Pullups
1 Minute Plank
Complete as many rounds in 12 minutes as possible
9 V-Ups,
18 Dumbbell Front Rack Lunges
400m Run
Day 2
Back Squat 10 x 4
4 rounds for time of:
7/5 Assault Bike Calories
20 Dumbbell Snatches, 30/20 lbs
Day 3
3 Rounds for Quality
Max Deadhang
Max Box Jump Height
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over, 24/20 in
Front Squat, 95/65 lbs
Pull-up
Day 4
Weightlifting with Sutter
Half Cindy
10 min AMRAP
5 Pullups
10 Pushups
15 Air Squats