Week 14 (final week of 4's)

Day 1

Squat - 4x4 - aim to add 2-5 pounds

Deadlift - 2x4 - aim to add 2-5 pounds

Barbell RDL - 3x15 - about 40-50% of 1RM DL 

Barbell Hip Thrusts - 4x8 (heavy, you'll be seeing these more often) 

Seated Preacher Curls - 2x15

EMOTM x 15
1 - 15/12 calorie row
2 - 40s unbroken wall-balls
3 - rest

Day 2

Bench Press - 4x4 - add 0-2.5 pounds

Incline DB Bench - 3x12

Flat KB Flys - 3x12

Deficit Strict HSPU - 3 x max reps - rest 90s-120s between efforts 

Reverse Flys - 3x12

3x25 KB swings, 25 burpees 

Day 3

Pause Back Squats - 4x4 - same weight across aim to add weight to last weeks working sets

Static Barbell Lunges -  4x15 (each leg) 

Weighted Hip Extensions - 3x15

Weighted Box Jump - 3x6 (vest or dumbbells) 

21-15-9
T2B
GHD S/U or Strict Weighted S/U
 

Day 4

Spoto Press - 4x4 - aim to add weight to last weeks working sets

One Arm DB Row (each arm) - 3x12  

Single Arm Seated DB Press - 3x10 (each arm) 

Wall-Walks - 3x5 - 60s rest b/w sets

Band Pull-Aparts - 3x20

Dumbbell Shrugs - 3x20 (heavy!!!) 

5x70s weighted plank, 50s rest