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Wk 4 – April. 17
Monday – Functional Body Building (Upper/Low Split) + Fsq Varied Tempo + Core EMOM
A1. Turkish Get Up + OH Press, 2 TGU + 5 Press/arm x 3 sets, 30 sec b/t arms – https://www.youtube.com/watch?v=GR18_3TQOCg
A2. Bar Hang L-Tuck Hold + Alternating Extending Legs, 20-30 sec x 3 sets, 1 min – https://www.youtube.com/watch?v=7iBMT9ztKy8
A3. Standing Single Arm DB Rows @ 20×1, 5-7 heavy reps/arm x 3 sets, 1 min *HEAVY – use rig/or box to lean opposite arm against – https://www.youtube.com/watch?v=x1om4eV_18w
A4. Barbell Russian Step-Ups on to Box, 6-8 reps/leg x 3 sets, 1:30 min – https://www.youtube.com/watch?v=paGUT49Rvlo
B. Front Squat @ 22×1, 2-2-2-2, 3 min b/t – all tough sets
C. EMOM x 10 minutes:
1st – 40 sec Stir the Pot On Swiss Ball
2nd – 30 sec Hollow Hold
C. EMOM x 10 minutes:
1st – 40 sec Stir the Pot On Swiss Ball
2nd – 30 sec Hollow Hold