Week 4/4.
*Next week is a Deload/transition week with a new cycle starting on Jan. 20th.

Athlete’s Choice: Back Squat or Overhead Squat
– Building X 12 minutes (1+1)
– Every 90 seconds X 8 rounds
– 1st rep: 10 sec. hold in bottom position, 2nd rep with no pause

Every 2 minutes X 3 Rounds
Perform the following;
Barbell Good Mornings X 15 reps
– Stay light, move slow and focus on good positioning
– Glute Bridge Variation X 1 minute

8 Round Tabata: 20 On/ 10 Off
Row for distance
Single Arm Front Rack Walking Lunge
Pullups, any style
*Rest 1 minute between every set of 8 rounds.


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