WEEK 04
W4 MONDAY
FOR TIME
BUY IN
15 Burpees
5 ROUNDS
10 Pushups
20 Ankle Touches
30 Split Squats ( 15 Each Side )
BUY OUT
15 burpees
W4 TUESDAY
FOR TIME
5 ROUNDS
12 Single Arm Double Curl Each
12 Close Grip Push Ups
15 Bent Over Rows
20 Russian Twists
200 M Run ( Sprint )/ 1 Min High Knees
W4 WEDNESDAY
800 m run/ 4 mins high knees ( Tabata style )
100 feet/ 30m Bear crawl
1 minute Boat hold
800 m run/ 4 mins high knees ( Tabata style )
100 feet/ 30m Bear crawl
100 Plank side to side twist
800 m run/ 4 mins high knees ( Tabata style )
100 feet/ 30m Bear crawl
100 Situps
W4 THURSDAY
MOBILITY FLOW
COACH SUFIYAN
@its_sufiyanmomin
20 - 30 Power Breaths
Perform each movement
for 30-40 seconds
End with
Slow breaths and meditation
W4 FRIDAY
FOR TIME
​
40 Heavy backpack bent over rows
30 Close and long step squats
20 backpack step ups
40 hand release push ups
20 backpack step ups
30 Close and long step squats
40 Heavy backpack bent over rows
W4 SATURDAY
PART 1
6 MINUTES AMRAP
(As Many Rounds As Possible )
10 Single leg V-ups ( Each Leg )
10 Deadlift
10 Side plank pulse ( Each Side )
6 Jumping lunges ( Each Leg )
----- REST 4 mins -----
PART 2
3 Rounds FOR TIME:
Run 400m / 300 High knees / 300 Jumping jacks
30 Russian Twists
20 Lateral Jumps over bottle
20 Star crunches
W4 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling