29APR

Week 4 introduces speed work to get your times down and burn your lungs up. Your METCONs will be longer in duration, but flow from one exercise to another with repetitions you should be able to manage without stopping.
.
Week 4, Day 1
.
Warm Up: 3x10
BB GHD Row + SL RDL into PC + Jefferson Curl
.
Strength:
4x5 Bench Press
4x 20 Dips
4x 25 Deficit Push Ups
.
METCON:
60 WB + 50 BJ + 30 Burpees + 20 Pull Ups + 10 Muslce Ups (Between Each Piece 1x Rope Climb)