W4 / Day 1 🔥

Week 4. This week is all about PUSHING YOURSELF to new limits. See how heavy you can go. See how many reps you can complete — push past the amount of reps given if you are able. Push push push!!!! Have fun with it and learn something about yourself! 👇🏼👇🏼👇🏼 Warm Up — 5 min Backwards Walk High Intensity Engagement 1a. Worlds Greatest Stretch with 2 Push Up — 2 x 5 each 1b. Assault Bike — 2 x 10 sec on / 10 sec off (1 min. total) 1c. KB Swing — 2 x 15 Legs / Core 2a. Back Squat — 4 x 12/10/8/6 2b. Alternating Decline Sit Up Barbell Punch — 4 x 8 each Back / Triceps 3a. Underhand Barbell Row — 4 x 12/10/8/6 3b. Tricep Pushdown (triangle attachment) — 4 x 12 (squeeze for 2 sec) Shoulders / Biceps 4a. Overhead Press — 4 x 12/10/8/6 4b. Cable Bicep Curls — 4 x 12 (squeeze for 2 sec) Hamstrings / Chest / Core 5a. Single Leg Hamstring Curls — 2 x 15 each 5b. Beast Cable Chest Press — 2 x 12 each Delts / Core / Lats 6a. Cable Rear Delt Fly (squeeze for 2 sec)— 2 x 15 6b. High Plank Lat Pull — 2 x 15 each ***notes: keep rest times low, keep your energy high — compound lifts are supersetted with antagonistic movements so that you can go back and forth between exercises QUICKLY! Increase weight each set, FOCUS on the “squeeze” when it says SQUEEZE! Crush it.