Wk 4 – Aug. 14
Monday – Bsq Int Sets + Upper Int + Core/Skill
A. Back Squat, work to a tough set of 4
B1. Weighted Strict Dips/Ring Dip @ 20×1, 5-4-3-2-1, 1:30 min
B2. Weighted Strict Pull-Up @ 21×1, 3 tough reps x 5 sets, 1:30 min or Single Arm KB Rows @ 30×1, 6-9 reps/arm x 5 sets, no rest b/t arms – knee on a bench
C1. Choice of Skill Practice x 3-5 sets, 1 min
C2. Med Ball Front Rack Hold, 20-30 sec or FLR on Rings, 30-60 sec x 3-5 sets, 1 min
Earned, Not Given