Week 4 - Day 1
A – Dynamic Warm-up, Hip Mobility and Planking
B – Say Hello to my Little Friend!
40-30-20-10
Jumping Pull-ups
Bulgarian Squats (per leg)
Pikes
Push-ups
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 – 20 minutes of FIRE!
20 Minutes as Many Rounds as Possible of:
10 Siff Squats
8 Sit-Ups
6 Feet Elevated Dips
4 Burpees
2 Sprints
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 x 50 Yard Sprints with Tire
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 DB Front Squats
D – Cool Down and Stretching
Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Christmas!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Pull-Ups
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
C – Cool Down and Stretching
