Day 1
5-6 Sets
20s/side Deep Lunge Hold
10-12 Single Leg RDL/side
4-8-12-16-20-16-12-8-4
Bike Cals (1/2 reps)
Box Jumps
Push Press 95/65
Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups
50-40-30-20-10
KB Swings
Lunges
Situps
Pushups
Day 3
Not for time, complete:
40 Strict Pullups
40 Front Squats
40 GHD Back Extensions
TABATA THIS
Row Cal
Wall Walks
Shuttle Sprint
Ball Slams
Day 4
Strength Circuit
30 seconds of work, 10 seconds of rest, 5 rounds
Incline Bench Row
Skull Crusher
Incline Bench Press
Jefferson Curl
400m Run
15 Back Squats 135/95
400m Run
12 Back Squats 145/105
400m Run
9 Back Squats 155/115