Week 4 – Day 1
"When your opponent's sittin' there holdin' all the aces, there's only one thing to do: kick over the table." - Dean Martin
A – Dynamic Warm-up and Hip Mobility
B - AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Renegade Rows, per arm
C – Cool Down & Stretching
Week 4 – Day 2
“Attitude is more important than reality.” – Elaine Agather
A – Calisthenics and Stretching
B – Partner drills
C - WOD
20 Minutes AMRAP:
Full Court Sprint x2
20 Siff Squats
Full Court Sprint x2
20 Sit-Ups
D – Cool Down & Stretching
Week 4 – Day 3
“If you can't be a good example -- then you'll just have to be a horrible warning.” – Catherine
A – Dynamic Warm-up & Hip Mobility
B – 3 Minute Squat Drill
C – “You’re no fun, Steve...”
Tabata Intervals:
Box Jumps
Sumo Deadlift High-Pull (Heavy DB or KB)
Rows
2 Minute Rest Between Exercises
D - Cool Down & Stretching
Week 4 – Day 4
"Resolve never to quit, never to give up, no matter what the situation." - Jack Nicklaus
A – Calisthenics & Hip Mobility
B – Tube Stabilization & Core Development
C - WOD
5 Rounds for Time of:
15 Spiderman Pushups, total
20 Jumping Slam Balls
25 Dips
1 Broad Jump / Burpee Pass
*Run 2 laps x3 at the Point of Your Choosing
D – Cool Down & Stretching
