Week #4 of Session #22

Here we are at week #4 of this session of the Finest Fitness and Fat Loss Adventure in San Antonio. Why aren't you training with us?

Week 4 - Day 1
"Knowing is not enough; we must apply. Willing is not enough; we must do." - Johann von Goethe
A. Dynamic warmup & huo mobility
B. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Reverse Crunches
3. Jumping Squat
4. Push-ups
C. Short Course Baseball
...Sprint 20 yards between each base
1st - 20 Burpees
2nd - 20 Pushups
3rd - 20 Jumping Jacks
Home - 20 Reverse Crunches
Score as many runs as you can in 10 minutes

Week 4 - Day 2
"Advice is what we ask for when we already know the answer but wish we didn't." – Erica Jong
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee

Week 4 - Day 3
“Any change, even a change for the better, is always accompanied by drawbacks and discomforts." – Arnold Bennett
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
3 - 4 Rounds for time of:
50 Jump Rope
25 Low Rows
50 Bicycles or Reverse Crunches
25 DB Thrusters

Week 4 - Day 4
"There is nothing in a caterpillar that tells you it's going to be a butterfly." – Buckminster Fuller
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Slide Hamstring Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 3 - 4 complete rounds for time