Week 4: Intensity Ramp Up, Day 1

Day 1 Universal Warm Ups (do Mobility routine after the lift) Goblet Squat - 4 x 4 Sumo Deadlift - 5 x 2 off 3” mats - Band Y’s - 10 Strength Complex: 3 rounds Weighted Chins - 2 GHR - 3-5 [Ultimate Pump] Side Bridge Laterals - 20/15/10/5/20 Hammer Curls - 20/15/10/5/20 [One Hitter] Barbell Curl - 5 heavy reps w/5 second pause at the top of each rep Barbell 1/4 Curl - 1 minute max reps (light weight or empty bar) Band Curl - 1 minute max reps Weight Holds - max time w/ 3/4 of BW (160lb athlete uses 60lb DBs)