W4 / Day 4 💥

Week 4 comes to a close. Challenge yourself and finish the week strong! It’s okay to be sore going into your off days — next week starts DELOAD week to give your body a little rest before phase 2 starts up. 👌🏼 👇🏼👇🏼👇🏼 Warm Up — 5 min. Incline Backward Walk High Intensity Engagement 1a. Row Machine — 2 x 250m 1b. Push Ups — 2 x 25 1c. Tall Kneeling KB Around the World — 2 x 10 each Legs 2a. Hang Cleans — 4 x 12/12/10/8 2b. DB Split Squats (DB’s in both hands) — 4 x 10 each Lats / Shoulders 3a. Wide Grip Lat Pulldown — 4 x 15 3b. Tall Kneeling Single Arm Landmine Press — 4 x 12/12/10/8 each Chest / Back 4a. Decline DB Press — 4 x 12 4b. Single Arm Supported Leverage Row (squeeze for 2) into bilateral Seated — 4 x 12 each / 4 x 10 Arms 5a. Rope Bicep Curl — 3 x 15 5b. Machine Tricep Extensions — 3 x 15 5c. Alternating Bicep Curls — 3 x 12 each