Week 4 Workouts

Foam Roll & Thoracic Extension

15 Reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Erg 1000 m

increase time 5 seconds every 250m

Goblet Squat

12 reps

Dumbbell Chest Press

10 reps

Chainsaws

8 reps per side, 60 second rest

Kettlebell Deadlift

15 reps

Band Pulls

12 reps

Plank Up

10 reps per side, 60 second rest

Chin Up

AMRAP

Reverse Lunge

8 reps per side

Dumbbell Lateral Raise

12 reps, rest 60 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Prayer

60 seconds

Deep Squat

60 Seconds

Shoulder Packing

12 reps each side

Reverse Rope Fly

12 reps 

Burpees

12 reps

Mountain Climbers

12 reps each side

Kneeling Single Arm Overhead

8 reps per side

Dumbbell Romanian Deadlift

8 reps

TRX/Rows/Supine Row

8 reps, 60 second rest

Kettlebell Swing

15 reps

Leg Lowers

5 reps per side

Bulgarian Split Squat

8 reps per side, 60 second rest

Push Up

12 reps

Jump Squat

10 reps

Side Plank

30 seconds, 30 second rest

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Body Weight Squat

30 reps

Kettlebell Swing

15 reps

Ball Slams

12 reps

Pass Throughs

10 reps each side

Trapbar Deadlift/Suitcase

8 reps

Cuban Press

8 reps

Feet Elevated Plank

45 seconds, 60 second rest

Goblet Squat

10 reps

TRX Face Pull/Cable Face Pull

10 reps

Single Leg Glute Bridge

10 reps per side, rest 60 seconds

Pull Up

AMRAP

Battle Rope Slam/Medicine Ball Slam

20 reps

Hanging Leg Raise

10 reps, rest 30 seconds

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch

Foam Roll & Thoracic Extension

15 reps

Hip Steps

10 reps each side

Ankle Mobilization

12 reps each side

Knees to Chest

60 seconds

Deep Squat

60 seconds

Prayer

60 seconds

Shoulder Packing

12 reps each side

Versa Climber

550 feet

Goblet Lunge

8 reps per side

Kneeling Single Arm Overhead 

10 reps per side

Leg Lowers

5 reps per side, 60 second rest

Glute Ham Raise

6 reps

Push Ups

AMRAP

Mountain Climbers

25 reps per side, 60 second rest

Rowing Machine

350m

Squat Triangles

5 reps per side

Plank

45 seconds, 30 second rest

Foam Roll Calves

Foam Roll Hamstrings

Foam Roll Glutes

Foam Roll Quads

Foam Roll Upper Back

Hip Flexor

Quad Stretch

Hamstrings: Sit and Reach

Deep Squat Hold

Shoulder Stretch