Week #4

Wow!

Week 4 - Day 1

A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
C – Cool Down and Stretching

Week 4 - Day 2

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching

Week 4 - Day 3

A – Calisthenics and Planking
B – Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching

Week 4 - Day 4

A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching