2019 One Last Shot for Abs Week 4 Day 1
1. Warm Up:
3 Sets For Quality:
20m banded walk
15 A sq
2. Weightlifting:
(Week 3)
20 rep Back Squat Month
3. Metcon: 5 Rounds For Time:
15 burpee box jump
40 Wall Balls (20/14)**
Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls
It’s always hard to program after the 20 rep but this seemed perfect to me.
RX+ 10/7 Muscle Ups
4. Mobility
Hip side pump
You guys should know the deal. Work up to a heavy double or single, then try and add 5Kg onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re about to vibrate off the floor about 14 reps in. Dig Deep!!