Week 4 – Day 16
Warmup:
3 Sets – Increase your effort on every set
Row 21/18 Cals
18 Russian KBS (add weight per set)
15m Walking Lunge
rest 90sec between sets
+
Mobility Focus –
Squat Flow Movements x 2-3x through
https://youtu.be/Yo55p6k0oIA
A1) Single Arm KB Rack Front Foot Elevated Split Squat
3-5″; 30X1; 3-5/leg; rest 45sec x 3
https://youtu.be/cC-yCvDhZls
A2) Half Kneeling Kettlebell Windmill
3010; 4-6/arm; rest 45sec x 3
https://youtu.be/wjYNzITBDqg
A3) Weighted Ring Body Saw
2020; 6-9reps; rest 90sec x 3
https://youtu.be/ldag28XokC4
B1) Cyclist Front Squat
40X0; 2.2.2 (drop set); rest 15sec/rest 60sec
*2 reps, strip a little weight, 2 reps, strip a little weight, 2 reps x 3
https://youtu.be/wND9m_rhcQ8
B2) Forward Sled Drag
15m/side; TOUGH load for you; rest walk 2-3mins x 3
https://youtu.be/0zQqXUX0iVo
C) 3 Sets
20 Alternating Lunge Box Jumps (8-12″)
Run 300m @ 80% Effort
rest 90sec
6 Dual KB Rack Walking Lunges
20m Dual KB Rack Carry
Assault Bike 20/17 Cals @ 80% Effort
rest walk 90sec
https://youtu.be/kFheKeTaqMk Alternate Lunge BJ
https://youtu.be/Xmfx1eZMKmY Dual KB rack walk lunge
Cooldown:
Hi everyone,
Welcome to Week Four of Omegafit Program. Just like we did in the first program, we invite you to take a few minutes to reflect on how your training is going periodically throughout the program. We are always interested in your thoughts and feedback, as well as how you feel about how the training is working in your life.
Here’s the link – it will only take a few minutes.
https://www.facebook.com/groups/310934942880555
Wishing everyone a great week of training.
Warm Regards,
Coach Khang
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