Shred the body gnar - week 4

Workout Session 1

  • Warm-up - One minute on for max reps. Rest one minute after each exercise. Go through this twice.

    • pull-ups

    • push-ups

    • squats

  • Main - Bench Press - 6RM

  • Met-Con - 21-15-9 - Back Squats @50-60%, KBS , Burpees

  • Accessory -

    • Dumbbell Skull Crushers - 3x12

    • Hollow Hold - Accumulate 2 minutes

Workout Session 2

  • Warm-up - 80 calorie fan bike - every 20 calories - 5 burpees.

  • Main - Pendlay Row - 5x12 - no kipping of the hips. STRICT!!

  • Met-Con - EMOTM x 12 minutes

    • Minute 1 - 12 burpees

    • Minute 2 - 18 DB Front Squats

    • Minute 3 - 45s forearm plank

  • Accessory

    • Band Pull-Aparts - 5x12

    • Barbell Curls - “21’s” x 3 sets

Workout Session 3

  • Warm-up - 4x200m jog - rest 2 minutes between - start slow and pick up the pace accordingly

  • Main - Sumo Deadlift - 8x2 - rest 90s between sets - heavy, but keep them moving - no grinders.

  • Met-Con - For time:

    • 50 goblet squats , 400m run , 30 calorie fan bike, 20 burpees, 10 push-ups

  • Accessory

    • Calf Raises - 4x25

  • Cash Out

    • SLOW SLOW SLOW mountain climbers - accumulate 50-60 reps