WEEK 4 DAY 5
WU.: 2 RDS
1’ CARDIO
10 DB PULL OVER 2-3” HOLD
2/2 TGU @EASY WEIGHT
30” SUPINATED PASSIVE HANG
A.: EVERY 2 MINS X 6 SETS
1 SEGMENT POWER CLEAN
2 HANG CLEAN HIGH PULL
3 HANG POWER CLEAN
4 HANG POWER CLEAN BELOW KNEE
B.: 8 RDS FT_TC 10’
OPTION 1
100 M RUN
2-3 RMU
4-6 HRPU
OPTION 2
8 RDS FT_TC 10’
100 M RUN
2 RING DIP
2 STRICT PULL UP
4 PUSH UP
C.: 2 SETS
6-8/ARM TOP-DOWN ALT. DB CURL 20X0
*REST 20"
45” HEEL TAPS
*REST 45-60”
D.: STRETCHING
TWISTED CROSS
PASSIVE RING HANG
THREAD THE NEEDLE