WEEK 4

■ Workout One ■

Workout
Two Rounds for Time
400 Meter Run
20 Burpees
20 Sit Ups
400 Meter Run
20 Box Jumps
20 Air Squats
400 Meter Run
10 Pull Ups
20 Kettlebell or Dumbbell Swings (Elite Men: 35lbs Elite Women: 15lbs)
* Alternative for Pull Ups –20 Dumbbell Rows

■ Workout Two ■
Workout
75 push ups
50 Sumo Dead Lift High Pull ( Elite Men: 95lbs Elite Women: 45lbs - scale down as needed)
50 Ring Dips
50 Pull ups
25 Hand Stand Push ups* Alternative Ring Dips – 100 Bench Dips* Alternative for Pull Ups –
100 Dumbbell Rows*
Alternative Hand Stand Push Ups – Shoulder press with Barbell or Dumbbells using heavy weight as appropriate to your ability

■ Workout Three ■
5k Run for Time

■ Workout Four ■
WorkoutComplete as many rounds as possible in 20 minutes of:21 Dumb bell Swings (35lbs Men 15lbs Women)21 Sit Ups42 Double Unders Jump Rope needed or Basic Jump 126 reps

■ Workout Five ■
Workout Shoulder Press 3 – 3 – 3 – 3 – 3 – 3 – 3Increase weight as you do each set of 5. Finish with max weight at three reps.*Determine the weight that is appropriate to your ability. If you do not have access to heavy weight do 100squat jumps

■ Workout 6 ■
Workout 4 rounds for time
15 Front Squats, 145 lbs Men or 95lbs Women
400m Run