Week 4 - Repeat week 2 with new conditioning

Day 1 B

Incline Bench Press - 4x5
Flat Dumbbell Press - 4x8
One Arm DB Row - 4x5 (each)
Weighted Strict Chin-Ups - 4x8
Dumbbell Side Raise - 3x8
Incline DB Curl - 3x8
Tricep Rope Extension - 3x8

1 minute max d-ball shouldering
1 minute max DB thrusters @35/20
1 minute max burpees

2 rounds, 3 minute rest between efforts

Day 2 B

Front Squat - 4x5
Deadlift - 3x5
Hex Bar Deadlift - 3x8
Leg Extension with pause - 4x8
Standing Calf Raise with pause at top- 3x8

Weighted plank 60s
rest 60s
Reverse weighted plank 60s
rest 60s

3 rounds 

Day 3 B

Flat Bench Press - 3x12
Incline Dumbbell Fly - 3x12
Bent Over BB Row - 3x12
Pull-Ups 3x12
Seated DB Press - 3x12
Barbell Curl - 3x12
Skull Crusher - 3x12

EMOTM x 15 minutes - 12/9 calorie row/assault bike bike - reset computer each time

Day 4 B

Back Squat - 4x12
Bulgarian Split Squat - 3x12 (each leg) 
Leg Extension - 3x15
Leg Curl - 3x12
Barbell Hip Thrust - 3x12
Seated Calf Raise - 3x15

550m dumbbell run
55 devil presses
550m dumbbell run

35/20