WEEK 4 – Day 20, Saturday – 7th November 2020

Warmup

• 2 Rounds – CNS PREP
• 4 Burpee lateral bench jumps
• 4 Lateral Arc Slam Balls/side

• 3 Rounds – Build pace a little each round
• 10 Dual Russian KBS
• Assault Bike .3/.2 Miles
• rest 60sec

• 4 Rounds – Slow Down and Control
• 20 Ring Mountain Climbers
• 10 Banded Face Pulls 20X1  
  
• Burpee Over Bench Lateral https://youtu.be/MRKWzuBkFZY
• Lateral Arc Slam Ball https://youtu.be/aKsshoobH2E
• Dual Russian Kettlebell Swing https://youtu.be/fOPqk1FA4HU
• Assault Bike https://youtu.be/YAehhfg3DD8
• Banded Face Pull https://youtu.be/5jgKj8ColLg

A1) Single Leg Barbell Glute Bridge

20X1; 3-5/leg; rest 60sec x 3
*Loading heavier this week than last
Demo video https://youtu.be/GNY0RKIvkH0

A2) Adduction Bias Side Plank

30sec/side; rest 60sec x 3
Demo video https://youtu.be/9OlHE5GqNfQ

B) Deadlift From Blocks

4,4,3,2; rest 3mins Barbell is set up just below knee – adjust blocks appropriately
Demo video https://youtu.be/iVpVk8x-VDQ

C1) Back Extensions

4040; 5-7reps; rest 45sec
Demo video https://youtu.be/zyBVlPuJeHg

C2) Single Arm Dumbbell Torso Row

30X1; 6/arm; rest 45sec x 3
Demo video https://youtu.be/OJqzswBViq0

C3) Seated Hammer Curl

3131; 6-8reps; rest 90-120sec x 3
Demo video https://youtu.be/kUZSOY0ev_s

D) 3-4 Sets NFT

• 2 Bottoms Up Turkish Get Up/arm
• 12 Alternating Dual KB Windshield Wipers 
  
  Bottoms Up Kettlebell Turkish Get Up  https://youtu.be/bt-uNDFkI0A
  Kettlebell Windshield Wipers https://youtu.be/_p92ER83tws